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Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Torso Twists
Torso Twists
30 seconds
Body Circles
Body Circles
30 seconds
Body Circles
Body Circles
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 seconds
Right Leg Balance
Right Leg Balance
30 seconds
Left Leg Balance
Left Leg Balance
30 seconds
Foot Rotations
30 seconds
Foot Rotations
30 seconds

Set 2: 1 round
Transition
Transition
30 seconds

Set 3: 1 round
Angel Arms on Foam Roller
Angel Arms on Foam Roller
45 seconds
Long Foam Roller Back Rolls
Long Foam Roller Back Rolls
30 seconds
Back Rolls
Back Rolls
1 min 15 secs
Advanced Left Glute Rolls
Advanced Left Glute Rolls
1 minute
Advanced Right Glute Rolls
Advanced Right Glute Rolls
1 minute
Quad Rolls
Quad Rolls
45 seconds
Left Adductor Rolls
Left Adductor Rolls
35 seconds
Right Adductor Rolls
Right Adductor Rolls
35 seconds
Left IT Band Rolls
Left IT Band Rolls
30 seconds
Right IT Band Rolls
Right IT Band Rolls
35 seconds
Rest
Rest
15 seconds

Set 4: 2 rounds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Twisting Frog
Twisting Frog
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
30 seconds

Set 5: 1 round
Transition
Transition
30 seconds

Set 6: 2 rounds
Shoulder Opener with Band
Shoulder Opener with Band
45 seconds
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
45 seconds

Set 7: 1 round
Transition
Transition
30 seconds

Set 8: 2 rounds
Ball Ab Rolls
Ball Ab Rolls
45 seconds
Oblique Shoulder Rotation on Ball
Oblique Shoulder Rotation on Ball
1 minute
Hip Raises on Ball
Hip Raises on Ball
1 minute
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
1 minute

Set 9: 10 rounds
Cobra
Cobra
10 seconds
Rest
Rest
5 seconds

Set 10: 1 round
Left IT Band Stretch
Left IT Band Stretch
1 minute
Right IT Band Stretch
Right IT Band Stretch
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
1 minute
Garland Pose
Garland Pose
1 minute
Butterfly
Butterfly
1 minute
Seated Wide Angle
Seated Wide Angle
1 minute
Cat Cow
Cat Cow
1 minute
Bicep Stretches
Bicep Stretches
30 seconds
Shin Grabs
Shin Grabs
35 seconds
Shin Grabs
Shin Grabs
35 seconds
Shin Grabs
Shin Grabs
35 seconds
Shin Grabs
Shin Grabs
35 seconds


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