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With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form for 45 sec.
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Inverted ankle narrow squats
With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form with a heel lift placed under your heels for 45 sec. 3x
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Overhead press suitcase lunge
Perform a lunge while holding a weight above your head focusing on holding your arm as stable as possible. 10x both sides
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Drop catch lunge
Holding a weight in one hand drop down into a lunge as quickly as possible without letting your back knee touch the ground. perform as many as you can with proper form for 45 sec. both sides
