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Time
17:00
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Asc(m)
42
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Surface
Road
Notes & Comments
Lay on back 20 heel raises
Hip lift and hold X10 10 sec
Hip lift 1 leg X10 each leg
Hip lift from chair X20 each leg
Clam 25 each leg
Straight leg clam 25 each leg
Star plank 1 min each side
Lay on back leg lifts X15 per leg
Plank 70 secs
1 min heel drop
10 Double heel lifts
10 Single leg lifts each leg
30 sec heel drop
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