196 lines
6.1 KiB
JSON
196 lines
6.1 KiB
JSON
[
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{
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"supersets": [
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{
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"name": "Warm-Up",
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"exercises": [
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{
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"name": "Spiderman Stretch",
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"duration": 30,
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"reps": 0,
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"side": ""
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},
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{
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"name": "Lateral Hip Openers",
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"duration": 30,
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"reps": 0,
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"side": ""
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},
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{
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"name": "Lunge with Rotation",
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"duration": 30,
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"reps": 0,
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"side": ""
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},
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{
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"name": "Dynamic Hamstring Stretch",
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"duration": 30,
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"reps": 0,
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"side": ""
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},
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{
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"name": "Dynamic Quadriceps Stretch",
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"duration": 30,
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"reps": 0,
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"side": ""
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}
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],
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"rounds": 1
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},
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{
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"name": "Barbell Front Squat ",
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"exercises": [
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{
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"name": "Barbell Front Squat",
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"duration": 30,
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"reps": 12,
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"side": ""
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},
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{
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"name": "Recover",
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"duration": 40,
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"reps": 0,
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"side": ""
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}
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],
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"rounds": 3
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},
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{
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"name": "Barbell RDL",
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"exercises": [
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{
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"name": "Barbell Snatch Grip Romanian Deadlift",
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"duration": 30,
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"reps": 12,
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"side": ""
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},
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{
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"name": "Recover",
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"duration": 40,
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"reps": 0,
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"side": ""
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}
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],
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"rounds": 3
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},
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{
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"name": "Lunge ",
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"exercises": [
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{
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"name": "2 Dumbbell Lateral Lunges",
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"duration": 30,
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"reps": 12,
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"side": ""
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},
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{
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"name": "Crossback Lunges",
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"duration": 30,
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"reps": 0,
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"side": ""
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},
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{
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"name": "Recover",
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"duration": 30,
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"reps": 0,
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"side": ""
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}
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],
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"rounds": 3
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},
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{
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"name": "Core",
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"exercises": [
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{
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"name": "Plank Toe Taps",
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"duration": 30,
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"reps": 0,
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"side": ""
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},
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{
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"name": "Recover",
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"duration": 15,
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"reps": 0,
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"side": ""
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},
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{
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"name": "One Arm Kettlebell Swings",
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"duration": 30,
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"reps": 0,
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"side": "left_arm"
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},
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{
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"name": "One Arm Kettlebell Swings",
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"duration": 30,
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"reps": 0,
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"side": "right_arm"
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},
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{
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"name": "Recover",
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"duration": 15,
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"reps": 0,
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"side": ""
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}
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],
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"rounds": 3
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},
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{
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"name": "Bike Intervals",
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"exercises": [
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{
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"name": "Bike",
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"duration": 60,
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"reps": 0,
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"side": ""
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},
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{
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"name": "Recover",
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"duration": 30,
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"reps": 0,
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"side": ""
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}
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],
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"rounds": 8
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},
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{
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"name": "Cool Down",
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"exercises": [
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{
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"name": "Figure Four Stretch",
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"duration": 30,
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"reps": 0,
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"side": "left_leg"
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},
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{
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"name": "Figure Four Stretch",
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"duration": 30,
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"reps": 0,
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"side": "right_leg"
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},
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{
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"name": "Recover",
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"duration": 10,
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"reps": 0,
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"side": ""
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},
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{
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"name": "Couch Stretch",
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"duration": 30,
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"reps": 0,
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"side": "left_leg"
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},
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{
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"name": "Couch Stretch",
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"duration": 30,
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"reps": 0,
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"side": "right_leg"
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}
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],
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"rounds": 1
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}
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],
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"name": "Lower Body P.1",
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"description": "Lower Body",
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"created": "2023-07-26T07:00:00Z",
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"file_name": "2023-07-26.json"
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}
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] |