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LORRAINE B. Training

All 12/12 Protocols

12 reps, hold the 12th rep in the hardest position for 12 seconds

5 consecutive sets

Hip Adductors (Inner Thigh)

Start with ankle weights

Hip Abductors (Outer Thigh) 

Start with ankle weights

Single Leg Bridge

Start and finish with ankle weights

Life Fitness Chest Press Machine

25 pounds

Life Fitness Pull Down Machine

50 pounds

Standing Dumbbell Side Raise

4 pound DB's

Standing Barbell Curl

Bar Only

Cable Tricep Push Down

25 pounds

Captains Chair

Bent Knee Raise

Cable Rotation

14 pounds

Hyper Extension

No weight

Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift up (10 second count) the right leg and angle it over your body and try to touch the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

Scorpion (Supine Position)

Hamstring Stretch/Inner Thigh Stretch with Resistance Band

Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of band and raise leg straight up off floor while keeping other leg on floor. Pull band/right leg in toward your chest. Both legs remain straight throughout stretch. Hold 30 seconds.

Then pull band with right leg to the right side down toward floor. Hold.

Then bring right leg to the left side down toward floor. Hold.

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