ืื™ืžื•ืŸ
3 h, 4 m
ืžื•ื˜ ื‘ืจื–ืœ +
ืฉืจื™ืจื™ ื”ื™ืจืš ื”ืื—ื•ืจื™ื™ื +
1584 kcal
ืืชื’ืจ PowerHybrid ื‘ืคืขื•ืœื”:
Warmup
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Torso Rotation
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Lateral Hip Opener
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Standing Aternate Hip Circle
Right side
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Standing Aternate Hip Circle
Left side
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Single Leg Hamstring Scoop
Right side
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Single Leg Hamstring Scoop
Left side
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Gorilla Squat
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Side Leg Swing
Right side
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Side Leg Swing
Left side
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Wall Angels
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Front Shoulder Flexion
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”