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What do you have available? (Full gym, dumbbells only, or bodyweight?)
Mountain climbers, high knees, and bodyweight lunges. Phase 2: Compound Strength Weighted Squats: 4 sets of 12 reps to build leg density.
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2 sets of 20 reps (activates the rotator cuff and posterior deltoids).
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High volume (15-20 reps) to maximize blood flow.