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Session 9

  1. Gakk Squat

    1. 00:00:00 15

  2. Superman

    1. 00:02:30 20

  3. ABS

    1. 00:05:00 20

  4. Lu Raises

    1. 00:07:30 15

  5. Gakk Squat

    1. 00:10:00 15

  6. Superman

    1. 00:12:30 20

  7. ABS

    1. 00:15:00 20

  8. Lu Raises

    1. 00:17:30 15

  9. Gakk Squat

    1. 00:20:00 15

  10. Superman

    1. 00:22:30 20

  11. ABS

    1. 00:25:00 20

  12. Lu Raises

    1. 00:27:30 15

  13. Back Squat

    1. 00:30:00 45 × 10
    2. 00:32:30 67.5 × 10
    3. 00:35:00 90 × 10

  14. Back Lunges

    1. 00:37:30 37.5 × 12
    2. 00:40:00 37.5 × 12
    3. 00:42:30 37.5 × 12

  15. Calf Rise

    1. 00:45:00 30
    2. 00:47:30 30

  16. Sitting Press

    1. 00:50:00 15 × 12
    2. 00:52:30 22.5 × 12
    3. 00:55:00 27.5 × 12

  17. Press (with Rubber Band)

    1. 00:57:30 27.5 × 15
    2. 01:00:00 27.5 × 15
    3. 01:02:30 27.5 × 15

  18. Halo

    1. 01:05:00 10+10
    2. 01:07:30 10+10
    3. 01:10:00 10+10