Legs

warmup 1 : abs class
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warmup 2 : 75 leg extensions
                  75 leg curls
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straight bar walking lunges with air squats
1. down and back / 20
* 50 pushups
2. down and back / 20
* 30 leg swings
3. down and back / 18
* 50 plate shrugs
4. down and back / 18
* 30 standing military dumbell
5. down and back / 15
* 50 pushups
6. down and back / 15
* 30 leg swings
7. down and back / 15
* 50 plate shrugs
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leg extensions with leg curls
1. 10 + 3 holds / 8 + 2 holds
2. 8 + 2 holds / 6 + 2 holds
3. 6 + 2 holds / 6 + 1 hold
4. 4 + 2 holds / 4 + 1 hold
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* if time outside stairs 4 up downs