[[{"exerciseName":"Reverse Lunge B/w Legs","exerciseNotes":"- Focus on balance, depth, and rotation; Keep the knee in line with the foot","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d492f56147715e34a4303d","workoutExerciseItemID":"65d492f56147715e34a4303d","workoutExerciseFullName":"Reverse Lunge B/w Legs"}],[{"exerciseName":"Power 3","exerciseNotes":"- 16 reps total: 8 each side alternating; Focus on posting up on the lead leg and powering down.","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d497dfaa3423eaf5585289","workoutExerciseItemID":"65d497dfaa3423eaf5585289","workoutExerciseFullName":"Power 3"}],[{"exerciseName":"Power 9","exerciseNotes":"- 10 reps each side; Utilize from the ground up; SPEED, quick transitions","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d4988297090d6cb66bded3","workoutExerciseItemID":"65d4988297090d6cb66bded3","workoutExerciseFullName":"Power 9"}],[{"exerciseName":"Core 3","exerciseNotes":"- 10 reps each side; Focus on keeping the low back on the ground","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d492c93895c4d8fdf36880","workoutExerciseItemID":"65d492c93895c4d8fdf36880","workoutExerciseFullName":"Core 3"}],[{"exerciseName":"Power 8","exerciseNotes":"- 8 reps each side; explode from the ground up; Have the legs push the weight up, NOT the shoulders","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d4986929709e5a4c2c8feb","workoutExerciseItemID":"65d4986929709e5a4c2c8feb","workoutExerciseFullName":"Power 8"}],[{"exerciseName":"Spidermans","exerciseNotes":"- Push up position; Focus on trying to get elbow to ground when the foot is just lateral to the hand; 4 reps each side alternating","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"4","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"4","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"4","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"4","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d7caeb5fc8a3392f5a173a","workoutExerciseItemID":"65d7caeb5fc8a3392f5a173a","workoutExerciseFullName":"Spidermans"}]]