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Lie flat on bench, lower bar to chest, press up. Keep shoulders back.
Start with 5 min warm-up jog. Increase pace gradually.
Feet shoulder-width. Lower until thighs parallel. Keep back straight.
Follow sun salutation sequence. Focus on breathing and form.
Hold push-up position. Keep body straight. Engage core.
Hip-hinge movement. Keep bar close. Drive through heels.
Maintain 90 RPM. Alternate between seated and standing.
Sit with knees bent, rotate torso side to side. Keep feet elevated.
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