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BWF Primer

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Core A Progression

Deadbugs
Dead Bugs
12-20 s

Rest 60 seconds

Dead Bugs
12-20 s

Rest 60 seconds

Dead Bugs
12-20 s

Rest 60 seconds

Core B Progression

Bird Dog
Bird Dog
12-20 s

Rest 60 seconds

Bird Dog
12-20 s

Rest 60 seconds

Bird Dog
12-20 s

Rest 60 seconds

Push-up Progression

Push-up
Pushup
5-12 reps

Rest 120 seconds

Pushup
5-12 reps

Rest 120 seconds

Pushup
5-12 reps

Rest 120 seconds

Rows

Rows
Horizontal Row
5-12 reps

Rest 120 seconds

Horizontal Row
5-12 reps

Rest 120 seconds

Horizontal Row
5-12 reps

Rest 120 seconds

Squat Progression

Squat
Sitting Squat
8-15 reps

Rest 90 seconds

Sitting Squat
8-15 reps

Rest 90 seconds

Sitting Squat
8-15 reps

Rest 90 seconds

Posterior Chain Progression

Bridge
Glute Ham Raise
8-15 reps

Rest 90 seconds

Glute Ham Raise
8-15 reps

Rest 90 seconds

Glute Ham Raise
8-15 reps

Rest 90 seconds