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21DF Super Block: Lower Fix - (Week 1 | Day 3)

by vargasj6

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Summary

  • event_availableApril 10th, 2024
  • schedule41 minutes
  • equalizer18 sets,  250 reps
  • fitness_centerNaN lbs

1. Full Squat to Alt. Single Leg Squat (21DFSB-LF-WK1)

  • Set 1: 16 x 30 lbs
  • Set 2: 16 x 30 lbs

Total: 960 lbs

2. Hip Hinge (21DFSB-LF-WK1)

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs

Total: 1200 lbs

3. Side Lunge to Back Angle Lunge (21DFSB-LF-WK1)

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs

Total: 600 lbs

4. Single Leg Deadlift with Tap Back (21DFSB-LF-WK1)

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs

Total: 720 lbs

5. Goblet Sumo to Goblet Deadlift (21DFSB-LF-WK1)

  • Set 1: 10 x 30.20000076293945 lbs
  • Set 2: 10 x 30.20000076293945 lbs

Total: 604.000015258789 lbs

6. Reverse Lunge Half Kneeling Press Up Leg Press Back (21DFSB-LF-WK1)

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs

Total: 600 lbs

7. Narrow Sumo Heels Toes Heels (21DFSB-LF-WK1)

  • Set 1: 9 x 0 lbs
  • Set 2: 9 x 0 lbs

Total: 0 lbs

8. Standing Quad Extension (21DFSB-LF-WK1)

  • Set 1: 24 x 30.20000076293945 lbs
  • Set 2: 24 x 30.20000076293945 lbs

Total: 1449.6000366210935 lbs

9. BONUS: Curtsey Lunge with Mini Lift-R (21DFSB-LF-WK1)

  • Set 1: 12 x 0 lbs

Total: 0 lbs

10. BONUS: Curtsey Lunge with Mini Lift-L (21DFSB-LF-WK1)

  • Set 1: 12 x undefined lbs

Total: NaN lbs