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CRANK WRESTLING CLUB
Black-3
Knee dominate
Overhead BW wall squat
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Hip dominate
Single leg glute bridge
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Horizontal push
Hands elevated pushup single foot
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Horizontal pull
2 Arm seated band row
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Pillar
Side plank
Sets
Reps
Tempo
3
2
30 second hold
From elbows, 1 rep each side.
Notes:
Sets 1
Sets 2
Sets 3
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