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CYCLE 4

HERO Level 2

19m

Warm Up: High Knee March + Crawling Exercises

3 rounds with 3 exercises. 50s on/10s off.
Drop Thrust
Negative Pull Up/ Fast Swimmers
Cossack Squat with weighted option

Cool Down: Hip Rolls

How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/

Up Next in Week 4

  • PICKLE Level 3
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    Warm up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Parallel Leg Bridge
    Starfish Twist
    Stork Stance

    Cool Down: A-Frames

  • Level 1 Crawling to Lunging
    21:15
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    4 Single Stacks with 4 Reps (4S4R)

    Stack 1 (starts 4:21)
    Hip Circles
    Starfish Twist
    Short Kneeling
    Stepping Lunges with arms at T

    Stack 2 (09:00)
    Dirty Dogs
    Starfish Twist
    Side Lunges

    Stack 3 (13:13)
    Straight Wide Leg
    Starfish Push Up
    Tipsy Step

    Stack 4 (17:56)
    Pointers
    Starfish Push Up
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