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Day 5: Learn Core Triplet

1. Warmup

Instructions: First we'll start with some stretches to get your joints moving. Move swiftly from one exercise to the next.

2. Strength Work

Instructions: Next, we'll pair some exercises together to strength train the whole body, resting between each set. Aim to beat your last rep count. If you've achieved 3x8 reps on your last workout, move on to the next level.
Pair 1:
Pullups
Squats

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Pair 2:
Dips
Hinge

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Pair 3:
Rows
Pushups

5-8 Vertical Row 📄

Rest 90 seconds

5-8 Wall Pushup 📄

Rest 90 seconds

5-8 Vertical Row 📄

Rest 90 seconds

5-8 Wall Pushup 📄

Rest 90 seconds

5-8 Vertical Row 📄

Rest 90 seconds

5-8 Wall Pushup 📄

Rest 90 seconds

Core Triplet:
Anti-Extension
Anti-Rotation
Extension

10-30s Plank

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

10-30s Plank

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

10-30s Plank

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds