Ali Shuffle (Part 1)
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Stand facing the first box of the ladder with one foot touching the ground in the box.
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RaceAli Shuffle (Part 2)
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Shuffle your feet forward and back, laterally working your way down the ladder to the other end.
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RaceAli Shuffle (Part 3)
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Each foot should touch the ground inside each box of the ladder. Repeat for 2 to 3 minutes.
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RaceTRX Lunge
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Stand in front of a TRX with one foot raised off the ground in the foot strap. Squat until your front knee is bent to a 90-degree angle. After you've mastered this exercise, add a greater challenge by lunging while holding dumbbells. Do 4 to 12 reps for 3 to 4 sets.
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RaceDyna Disk Single-Leg Touchdown (Part 1)
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Stand on a Dyna disk or Airex pad with one foot.
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RaceDyna Disk Single-Leg Touchdown (Part 2)
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Bend at your waist and touch the floor with the same hand. Return to the starting position and repeat. Do 3 to 5 reps on each foot of 3 to 4 sets.
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RaceMedicine Ball Leg Lift and Chop (Part 1)
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Stand on one leg and hold a medicine ball at your side.
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RaceMedicine Ball Leg Lift and Chop (Part 2)
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With arms extended, make a chopping motion across your body. Pause at the bottom of the motion and return to the starting position. Do 6 to 10 reps on each side of 3 to 4 sets.
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RaceTwo-Arm Push Press (Part 1)
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Stand tall holding a pair of dumbbells at shoulder height.
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RaceTwo-Arm Push Press (Part 2)
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Lunge forward with your right foot and while pushing the dumbbells above your head. Keep your abs tight throughout the movement. Return to the starting position and repeat using the other foot. Do 4 to 8 reps of 3 to 4 sets.
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RaceRenegade Rows with Push-Ups (Part 1)
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While holding a dumbbell in each hand, get into the push-up position.
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RaceRenegade Rows with Push-Ups (Part 2)
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Raise your body off the ground and, while keeping your body rigid, alternate pulling each dumbbell into your chest.
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RaceRenegade Rows with Push-Ups (Part 3)
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After one rep with each arm, do a push-up and repeat. Do 4 to 10 reps of 3 to 4 sets.
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RaceStability Ball Pikes to Knee Crunch (Part 1)
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Crouch down on the floor with arms extended, hands shoulder-width apart both feet resting on a stability ball. Pull your knees toward your elbows.
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RaceStability Ball Pikes to Knee Crunch (Part 2)
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Raise your lower body by extending your hips and raise your butt in the air so that you're in a pike position. Lower yourself to the starting position and repeat. Do 8 to 20 reps of 3 to 5 sets.
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