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Focus: Slow, controlled movements (4-count tempo) while keeping the body engaged.
Level: Beginner
Duration: 40 minutes
Exercises: 23
Challenging controlled movements with 6-count tempo to enhance muscle endurance and strength.
Level: Intermediate
Duration: 45 minutes
Exercises: 12
Maximum muscle activation through complex movements, minimal transitions, and 8-count tempo for extreme time under tension.
Level: Advanced
Duration: 50 minutes
Exercises: 15
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