Day 1

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Warmup 3
sets × reps – World’s Greatest Stretch – 3 reps each side Dynamic Leg Swings (front & side) – 10 each Bodyweight Good Mornings – 10 reps Glute Bridge Hold – 20–30s Ankle Circles/Calf Stretch – 30s per leg
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Behind-the-Neck Lat Pulldown
3 sets × 12 reps – Use light weight, stay controlled.
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Chest Press (seated)
3 sets × 10 reps – Control the press, full lockout.
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Chin Ups
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Front Squat
3 sets × 8 reps – Keep chest tall, elbows high.
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Barbell Hip Thrust
3 sets × 10 reps – Drive through heels, squeeze glutes hard.
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Half Kneeling Shoulder Press
3 sets × 10 reps – Keep torso upright, press overhead.
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