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The
“Ultimate” Workout
(Designed for us by Dartmouth’s Varsity Trainer)
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Day 1 Warm-up
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Line hops
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x10ea
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forward
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lateral
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step-over right leg first
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step-over left leg first
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criss cross
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3 way elbow hold x30sec ea
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Flat foot sit-up 2x12-20
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crunch with extension 2x15
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DAY 1
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WEEK
1
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WEEK
2
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WEEK
3
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WEEK
4
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WEEK
5
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WEEK
6
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Single leg plyo step-up
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4
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4
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4
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5
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5
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5
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4
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4
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4
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5
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5
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5
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4
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4
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4
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5
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5
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5
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4
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5
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5
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5
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Split squat
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10
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10
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8
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8
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6
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6
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( bb or db)
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10
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10
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8
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8
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6
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6
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10
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10
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8
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8
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6
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6
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8
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8
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6
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6
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6
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6
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RDL
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10
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10
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8
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8
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6
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6
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10
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10
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8
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8
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6
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6
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pair
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10
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10
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8
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8
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6
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6
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8
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8
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6
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6
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Chin-up
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5
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5
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6
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6
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7
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8
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5
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5
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6
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6
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7
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8
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5
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5
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6
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6
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7
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8
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6
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6
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7
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8
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Hanging leg raise
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6
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6
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8
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8
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10
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10
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6
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6
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8
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8
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10
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10
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6
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6
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8
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8
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10
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10
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Tuck jumps
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3x5
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3x5
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3x6
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3x6
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3x8
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3x8
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Day 2 Warm-up
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Jump rope x300
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Torso rotations 3x10ea
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Off bench oblique 3x10ea
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