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@trannhuanamanh0962543333: #noithatnamanh #trannhuananodep #trannhuananocaocap #xuhuong

Trần nhựa Nam Anh 096254.3333
Trần nhựa Nam Anh 096254.3333
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Region: VN
Monday 20 July 2026 17:49:25 GMT
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dgonhome
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2026-07-20 18:55:59
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Set xinh quá ta #setxinh #setbo
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Đàn Ông là những đứa trẻ không bao giờ lớn 😆 🛞💨
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No existe mada mejor que esa sensación de iniciarte en un juego. Explorar aprender y ver tu progreso poco a poco. #nomansky #interestellar
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🔥 WEIGHTED PLATE CORE SCORCHER 🔥 @ChelseaBadooFitness 🦅 Alternating Jackknives (3-4 x 10-12/leg): Hold the plate locked out overhead and crunch up to meet one leg at a time to deeply engage the upper and lower abdominals. 🌪️ Russian Twists (3-4 x 15-20/side): Balance on your glutes and powerfully rotate the plate side to side to carve out bulletproof obliques. 🚀 Weighted V-Ups (3-4 x 10-12): Fold your body into a strict V while holding the plate to demand maximum contraction from the entire abdominal wall. 💥 Overhead Sit-Ups (3-4 x 10-12): Keep the plate pressed strictly overhead as you sit up to build dense upper abs and challenge your shoulder stability. ⚔️ Oblique V-Ups (3-4 x 10-12/side): Lie on your side and crunch your torso and legs together holding the plate for a brutal lateral squeeze. ✂️ Hollow Hold Scissors (3-4 x 15-20): Maintain a strict hollow body position with the plate overhead while scissoring your legs to completely fry the lower abs. ⚙️ Side Plank Rotations (3-4 x 10-12/side): Lock into a side plank and rotate the plate under your torso and back up to build dynamic rotational core control. 🧳 Suitcase Passes (3-4 x 10-12): Dynamically pass the plate from your hands to your shins, folding your body together for a massive full-core contraction. 🛡️ Side Plank Crunch (3-4 x 10-12/side): Hold a strict side plank and pull your top knee to your elbow while balancing the plate to test your lateral power and stability.
🔥 WEIGHTED PLATE CORE SCORCHER 🔥 @ChelseaBadooFitness 🦅 Alternating Jackknives (3-4 x 10-12/leg): Hold the plate locked out overhead and crunch up to meet one leg at a time to deeply engage the upper and lower abdominals. 🌪️ Russian Twists (3-4 x 15-20/side): Balance on your glutes and powerfully rotate the plate side to side to carve out bulletproof obliques. 🚀 Weighted V-Ups (3-4 x 10-12): Fold your body into a strict V while holding the plate to demand maximum contraction from the entire abdominal wall. 💥 Overhead Sit-Ups (3-4 x 10-12): Keep the plate pressed strictly overhead as you sit up to build dense upper abs and challenge your shoulder stability. ⚔️ Oblique V-Ups (3-4 x 10-12/side): Lie on your side and crunch your torso and legs together holding the plate for a brutal lateral squeeze. ✂️ Hollow Hold Scissors (3-4 x 15-20): Maintain a strict hollow body position with the plate overhead while scissoring your legs to completely fry the lower abs. ⚙️ Side Plank Rotations (3-4 x 10-12/side): Lock into a side plank and rotate the plate under your torso and back up to build dynamic rotational core control. 🧳 Suitcase Passes (3-4 x 10-12): Dynamically pass the plate from your hands to your shins, folding your body together for a massive full-core contraction. 🛡️ Side Plank Crunch (3-4 x 10-12/side): Hold a strict side plank and pull your top knee to your elbow while balancing the plate to test your lateral power and stability.

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