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Free Workouts
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Mobility 1 – 6 Min
| Push-Ups |
| One-Hand Form Shots |
| Two-Hand Form Shots |
| Hops, Jumps & Bounds |
| Lunge Jumps |
| Speed Skater |
| Hi Knee Run |
| Burpees |
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Flexibility 1 – 8 Min
| Quad Stretch to Knee Hug |
| Reverse Lunge w/ Twists |
| Cross-Legged Toe Touches |
| Squat and Hold for 20 Seconds |
| Step, Rock, Reach |
| Inch Worm |
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Beginner 1 – 7 Min
| Seated Right Hand |
| Seated Left Hand |
| Kill Dribble on One Knee – R |
| Kill Dribble on One Knee – L |
| Low Dribble – R |
| Low Dribble – L |
| Waist High Dribble – R |
| Waist High Dribble – L |
| Pound Dribble – R |
| Pound Dribble – L |
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Champion 1 – 10 Min
| Bongo Kills w/ Cross Step |
| 4 Rk F |
| Snap & Trap Bt |
| Snap & Trap Bh |
| 2D PB Bh |
| 1D IO F |
| 1D IO Cross Step |
| 2D Sp |
| 2D PB IO F |
| 2D PB Bt |
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Combos 1 – 10 Min
| Front Between – R |
| Front Between – L |
| Between Behind – R |
| Between Behind – L |
| Front Between Behind |
| Front Between Between |
| Between Between Behind |
| Between Back Between |
| Between BackFront |
| Between Between Behind |
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