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So, the 3 bodyweight exercises are going to be; prisoner squats, pushups, and stability ball leg curls. This is a nice total body warm-up.
For the prisoner squats, place your hands behind your head as if you were being arrested in the prisoner position. This will allow you to work your upper back in a squat movement by keeping the shoulder blades together. Now, place your feet slightly wider than shoulder width apart, and then squat down and up, repeating for a total of 10 repetitions.
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