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Trembriele

Trembriele Battles the Free Magic

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Deep assisted squat (8, 8, 8)

Flat bent leg raises (8, 8, 8)

 

Leg assisted (moderately) pull-up (8, 8, 8)

Incline pike diamond push-up (8, 8, 8)

 

Vertical pulls with towel (8, 8, 8)

Bent knee bench dips (8, 8, 8)

 

Side plank 50 seconds

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Squat (4, 4, 4)

Flat straight leg raises (4, 4, 4)

 

Leg assisted pull-up (4, 4, 4)

Pike push-up (4, 4, 4)

 

Vertical pull wit towel (deeper) (4, 4, 4)

Box push-ups (4, 4, 4) or Straight leg bench dips (4, 4, 4)

 

Side plank 55 seconds

 

The exercises where I need to pull with my arms are weaker than everything else.  I’m betting it’s partly a core strength issue with my recovering spine and partly because I hadn’t been able or allowed to lift anything over five lbs for over a year.

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Squat (5, 4, 4)

Flat straight leg raises (5, 4, 4)

 

Leg assisted pull-up (5, 4, 4)

Pike push-up (5, 4, 4)

 

Vertical pull with towel (deeper) (5, 4, 4)

Straight leg bench dips (4, 4, 4)

 

Side plank 60 seconds

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Squat (5, 5, 4)

Flat straight leg raises (5, 5, 4)

 

Leg assisted pull-up (5, 5, 4)

Pike push-up (5, 5, 4)

 

Vertical pull with towel (deeper) (5, 5, 4)

Box push-ups (5, 4, 4) 

 

Decline plank 30 seconds

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Squat (5, 5, 5)

Flat straight leg raises (5, 5, 5)

 

Leg assisted pull-up (5, 5, 5)

Pike push-up (5, 5, 5)

 

Vertical pull with towel (deeper) (5, 5, 5)

Straight leg bench dips (5, 4, 4)

 

Decline plank 35 seconds

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Squat (6, 5, 5)

Flat straight leg raises (6, 5, 5)

 

Leg assisted pull-up (6, 5, 5)

Pike push-up (6, 5, 5)

 

Vertical pull with towel (deeper) (6, 5, 5)

Box push-ups (5, 5, 4) 

 

Decline plank 40 seconds

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Squat (6, 6, 5)

Flat straight leg raises (6, 6, 5)

 

Leg assisted pull-up (6, 6, 5)

Pike push-up (6, 6, 5)

 

Vertical pull with towel (deeper) (6, 6, 5)

Straight leg bench dips (5, 5, 4)

 

Decline plank 45 seconds

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I took a week off due to a chest cold.

 

Squat (6, 6, 6)

Flat straight leg raises (6, 6, 6)

 

Leg assisted pull-up (6, 6, 6)

Pike push-up (6, 6, 6)

 

Vertical pull with towel (deeper) (6, 6, 6)

Box push-ups (5, 5, 5) 

 

Decline plank 50 seconds

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Squat (7, 6, 6)

Flat straight leg raises (7, 6, 6)

 

Leg assisted pull-up (7, 6, 6)

Pike push-up (7, 6, 6)

 

Vertical pull with towel (deeper) (7, 6, 6)

Straight leg bench dips (5, 5, 5)

 

Decline plank 55 seconds

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Squat (7, 7, 6)

Flat straight leg raises (7, 7, 6)

 

Leg assisted pull-up (7, 7, 6)

Pike push-up (7, 7, 6)

 

Vertical pull with towel (deeper) (7, 7, 6)

Box push-ups (6, 5, 5)

 

Decline plank 60 seconds

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More unplanned time off - this time due to the stabbing pain and nausea that comes with a stomach ulcer

 

Squat (7, 7, 7)

Flat straight leg raises (7, 7, 7)

 

Leg assisted pull-up (7, 7, 7)

Pike push-up (7, 7, 7)

 

Vertical pull with towel (deeper) (7, 7, 7)

Straight leg bench dips (6, 5, 5)

 

Leg lift plank 30 seconds

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Squat (8, 7, 7)

Flat straight leg raises (8, 7, 7)

 

Leg assisted pull-up (8, 7, 7)

Pike push-up (8, 7, 7)

 

Vertical pull with towel (deeper) (8, 7, 7)

Box push-ups (6, 6, 5) 

 

Leg lift plank 35 seconds

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Squat (8, 8, 7)

Flat straight leg raises (8, 8, 7)

 

Leg assisted pull-up (8, 8, 7)

Pike push-up (8, 8, 7)

 

Vertical pull with towel (deeper) (8, 8, 7)

Straight leg bench dips (6, 6, 5)

 

Leg lift plank 40 seconds

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Squat (8, 8, 8)

Flat straight leg raises (8, 8, 8)

 

Leg assisted pull-up (8, 8, 8)

Pike push-up (8, 8, 8)

 

Vertical pull with towel (deeper) (8, 8, 8)

Box push-ups (6, 6, 6) 

 

Leg lift plank 45 seconds

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Deep squats (4, 4, 4)

Forearm knee raises (4, 4, 4)

 

Jackknife pull-ups (4, 4, 4)

Pike push-up (4, 4, 4)

 

Inverted rows les bent (4, 4, 4)

Straight leg bench dips (6, 6, 6)

 

Leg lift plank 50 seconds

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Deep squats (5, 4, 4)

Forearm knee raises (5, 4, 4)

 

Jackknife pull-ups (5, 4, 4)

Pike push-up (5, 4, 4)

 

Inverted rows les bent (5, 4, 4)

Box push-ups (7, 6, 6) 

 

Leg lift plank 55 seconds

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Deep squats (5, 5, 4)

Forearm knee raises (5, 5, 4)

 

Jackknife pull-ups (5, 5, 4)

Pike push-up (5, 5, 4)

 

Inverted rows les bent (5, 5, 4)

Straight leg bench dips (7, 6, 6)

 

Leg lift plank 60 seconds

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Deep squats (5, 5, 5)

Forearm knee raises (5, 5, 5)

 

Jackknife pull-ups (5, 5, 5)

Pike push-up (5, 5, 5)

 

Inverted rows les bent (5, 5, 5)

Box push-ups (7, 7, 6)

 

arm and leg lift plank 30 seconds

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Deep squats (6, 5, 5)

Forearm knee raises (6, 5, 5)

 

Jackknife pull-ups (6, 5, 5)

Pike push-up (6, 5, 5)

 

Inverted rows les bent (6, 5, 5)

Straight leg bench dips (7, 7, 6)

 

Arm and leg lift plank 35 seconds

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Deep squats (6, 6, 5)

Forearm knee raises (6, 6, 5)

 

Jackknife pull-ups (6, 6, 5)

Pike push-up (6, 6, 5)

 

Inverted rows les bent (6, 6, 5)

Box push-ups (7, 7, 7) 

 

Arm and leg lift plank 40 seconds

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Deep squats (6, 6, 6)

Forearm knee raises (6, 6, 6)

 

Jackknife pull-ups (6, 6, 6)

Pike push-up (6, 6, 6)

 

Inverted rows les bent (6, 6, 6)

Straight leg bench dips (7, 7, 7)

 

Arm and leg lift plank 45 seconds

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