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David's Second Lesson

Beginner ⏱️ 30 mins 📋 11 movements 🔧 2 setup changes
by David Published Sep 24, 2026

QA Colleagues

Last updated Sep 23, 2026

  1. Starting setup

    Springs: 1 Green 1 High Yellow · Footbar: Medium-High

  2. Exercise

    Footwork: Ankle Extension Series

    Intermediate · Both

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  3. Exercise

    Glute Bridge Series

    Beginner · Both

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  4. Stretch

    Lying Twist Release

    Beginner · Both

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  5. Setup change

    Equipment: Feet in straps

  6. Exercise

    Feet in Straps: Lift & Lower

    Intermediate · Classical

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  7. Exercise

    Feet in Straps: Circles & Reverse Circles

    Beginner · Both

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  8. Stretch

    Feet in Straps: Hamstring Stretch

    Beginner · Both

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  9. Setup change

    Springs: Remove 1 Green or 1 Yellow

  10. Exercise

    Seated Lat Press

    Beginner · Both

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  11. Exercise

    Seated Front Raises

    Beginner · Both

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  12. Exercise

    Seated W Raises

    Beginner · Both

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  13. Exercise

    Seated Triceps Extension

    Beginner · Both

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  14. Exercise

    Seated Archer

    Intermediate · Both

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