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10 seconds hold,
repeat 5 times,
2 sets
10 seconds hold,
repeat 15 times,
2 sets
no hold,
repeat 10 times,
2 sets
10 seconds hold,
repeat 10 times,
2 sets
10 seconds hold,
repeat 15 times,
2 sets
no hold,
repeat 5 times,
2 sets
no hold,
repeat 10 times,
2 sets