| Week 1 - Day 3 (Wednesday) of US Sports Strength & Conditioning Free Demo Program | Week Difficulty:Medium |
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| Select | Exercise Name | Set and Rep Combinations | |||||||
| 1 |
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| 2 |
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| 3 |
Hang Snatch High Pull |
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| 4 |
Close Grip Bench Press |
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| 5 |
Dumbbell Fly Stretch |
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| Week 10 - Day 3 (Friday) of US Sports Strength & Conditioning Free Demo Program's Program | Week Difficulty: Very Easy |
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| Select | Exercise Name | Set and Rep Combinations | |||||
| 1 |
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| 2 |
Straight Arm Back Extension and Squeeze |
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| 3 |
Lying Cross Body Floor Extension |
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| 4 |
Bench Press |
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| 5 |
Machine Leg Extensions |
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| 6 |
Machine Leg Curl |
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| 7 |
Lat Pulldown Wide Grip Front |
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| 8 |
Dumbbell Side-Lying External Rotation |
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| 9. Minneapolis, Minnesota | $77/night for a 4-star hotel in the Downtown Minneapolis area |
| 10. Calgary, Alberta, Canada | $107/night for a 3.5-star hotel in the Calgary Central area |
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