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Time
19:45
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Asc(m)
42
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Surface
Road
Notes & Comments
Lay on back 20 heel raises
Hip lift & hold 10 sec X10
Hip lift 1 leg X10 each leg
Hip lift 1 leg from chair X20 each leg
Clam X35 each side
Straight leg clam X35 each side
Star plank 1 min each side
Back leg raises X15 each leg
Plank 70 secs
Heel drop 1 min
Double heel drops X10
Single heel drops X10 each leg
Heel drop 30 secs
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