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Time
18:20
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Asc(m)
42
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Surface
Road
Notes & Comments
Lay on back bent leg heel drops X20
Hip lift & hold 10 Sec X5 each leg
Hip lift 1 leg X10 each leg
Hip lift from chair X20 each leg
Clam X50 each leg
Straight leg clam X50 each leg
Star plank 1 min each side
Lie on belly single leg lift X15 each leg
Plank 70 secs
1 min heel drop
10 double heel lifts
10 single heel lifts
30 secs heel drop.
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