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Official Site of the Winona State Warriors

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General Public Workouts

General Public Workouts

Machine Only Programs

Free Weight Programs

2-Day Total Body Program	2-Day Upper Body Program
3-Day Total Body Program	3-Day Total Body Program
	3-Day Upper Body Program
	4-Day Total Body Program
	4-Day Blank Program
Online Workouts
Total Body #1	Cardio Program
	Caloric Expenditure Program
Create Your Own Workout
Program Resources	2 day Blank - Workout Card
	3 day Blank - Workout Card
	4 day Blank - Workout Card
	5 day Blank - Workout Card

General Training Complexes
Complex Training Information
2-Exercise-Training Complex-Blank
3-Exercise-Training Complex-Blank
4-Exercise-Training Complex-Blank
	Programs
	4/d-3-ex-Total Body

Strength Band Workouts

Complex #1	Push Ups-Black Front Squats-Purple Squat & Row-Purple Split Squat - Right-Purple Overhead Press-Black Split Squat - Left-Purple High Pull-Black RDL-Purple

Complex #2	SL-Squats - Purple Chest Press - Purple Piston Squat - Right - Purple Face Pulls - Black Step Up - Right - Purple Tricep Ext - Black Step Up - Left - Purple Bicep Curl - Black

Complex #3	Split Squat - Right - Purple Push Ups - Black Split Squat - Left - Purple SA - Low Row - Right - Black SA - OH Press - Left - Black RDL - Purple SA - Low Row - Left - Black SA - OH Press - Right -Black OH - Squat - Black

Complex #4	Pull-Ups - Green/Purple/Black Push-Ups - Black Squat & Row - Purple OH Press - Purple - Black High Pull - Purple/Black Front Squat - Green/Purple Hip Flexor - Purple/Black SL - RDL - Purple Hip Extensors - Purple Piston Squats - Purple Seated Calf - Green

Complex #5	Squat Jumps- Purple/Black x 2 Bicep Curl - Purple/Black Split Squat - Purple Tricep Extension - Black/Red Bench Press - Purple/Black Hip Flexor - Purple/Black Pull Ups - Green/Purple/Black Hip Extensors - Purple OH Press - Purple/Black SL RDL - Purple High Pull - Purple/Black Seated Calf- Green/Purple

Complex #6	Step Ups - Purple Walking Lunge - No Band Pull Up - Green/Purple/Black Dips - Purple/Black Front Squat - Green/Purple OH Press - Purple/Black High Pull - Purple/Black