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14 day Buildup Primer by Nick-E →

Day 12

Twelfth Day - Adding Birddogs, as with Deadbugs please read the website for this Exercise.

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TheSm00

Created by

TheSm00

Workout Breakdown

Birddogs, Dead Bugs, Pushups, Rows, Bridges & Squats

3 Holds each then 2 Sets each

1

Static Birddog Hold

1 set × 3×10s

2

Static Deadbug Hold

1 set × 3×15s

3

Push-Up

1 set × 2×12 reps

4

Incline Row

1 set × 2×12 reps

5

Shoulder Bridge

1 set × 2×10 reps

6

Squat

1 set × 2×8 reps