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Intermediate Bodyweight Strength Session 1 (30mins)
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Core Bolt-On Session 2 (10mins)
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Full-body Mobility Session 2 (10mins)
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Lunge and press
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Overhead squat
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Foundation Strength Session 2
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Javelin press
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Strength Session 2
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Strength Session 1
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Foundation Strength Session 1
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Machine-based Strength Session 1
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Foundation Endurance Session 2
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Foundation Core Session 2
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Core Session 1
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Core Circuit 1
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Balance/Stability Circuit 1
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Reverse Lunge (with weight)
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Squat (with weight)
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Lunge (with weight)
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Split squat (with weight)
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Rear foot elevated split squat (with weight)
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Overhead lunge/squat stability supersets
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Barbell warm-up routine
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Single leg straight leg deadlift
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Straight leg deadlift
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Bench press
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Step-ups
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Overhead lunge
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Benefits of free weights
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Weighted twists
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Thruster (Squat & Press)
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Front squat
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Push press
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