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BWF + Strength Combo

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Warmup

Dynamic Stretches
Shoulder Band Warmup
5-10 reps
Squat Sky Reaches
5-10 reps
Wrist Mobility Exercises
10-20 reps
Dead Bugs
30 s
Parallel Bar Support
30 s
Bodyweight Squat
5-8 reps

Strength Work

Pullup Progression
Scapular Pulls
5-8 reps
Squat Progression
Assisted Bodyweight Squat
5-8 reps