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Description

🏋🏻‍♀️Karina Scheers - Personal Trainer▫▫▫▫▫▫▫▫ TheFitNinjas@gmail.com▪ Facebook.com/TheFitNinjas▪ 📸Instagram/🐦Twitter @TheFitNinjas


Exercises

Set 1: 1 round
Standing Deep Breathing
Standing Deep Breathing
10 reps
Neck Side Rotations
Neck Side Rotations
10 reps
Clockwise Neck Rolls
Clockwise Neck Rolls
12 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
12 seconds
Inhale
Inhale
5 seconds
Exhale
Exhale
5 seconds

Set 2: 1 round
Calf Rolls LEFT
Calf Rolls LEFT
1 minute
Calf Rolls RIGHT
Calf Rolls RIGHT
1 minute
Hamstring Rolls LEFT
Hamstring Rolls LEFT
1 minute
Hamstring Rolls RIGHT
Hamstring Rolls RIGHT
1 minute
Quad Rolls LEFT
Quad Rolls LEFT
1 minute
Quad Rolls RIGHT
Quad Rolls RIGHT
1 minute
Right Glute Rolls
Right Glute Rolls
1 minute
Left Glute Rolls
Left Glute Rolls
1 minute
Right IT Band Rolls
Right IT Band Rolls
1 minute
Left IT Band Rolls
Left IT Band Rolls
1 minute
Hip Flexor Rolls RIGHT
Hip Flexor Rolls RIGHT
1 minute
Hip Flexor Rolls LEFT
Hip Flexor Rolls LEFT
1 minute
Left Lat Rolls
Left Lat Rolls
1 minute
Right Lat Rolls
Right Lat Rolls
1 minute
Pec Opener Right
Pec Opener Right
1 minute
Pec Opener Left
Pec Opener Left
1 minute

Set 3: 1 round
Side to Side Right Leg Swings
Side to Side Right Leg Swings
1 minute
Side to Side Left Leg Swings
Side to Side Left Leg Swings
1 minute
Gate Openers
Gate Openers
1 minute
Lateral Leg Swings Right
Lateral Leg Swings Right
1 minute
Lateral Leg Swings Left
Lateral Leg Swings Left
1 minute
Rotating Toe Touches
Rotating Toe Touches
1 minute
Walk Outs
Walk Outs
1 minute
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
2 minutes
Shoulder Opener with Bar
Shoulder Opener with Bar
2 minutes

Set 4: 1 round
Thread the Needle Stretch
Thread the Needle Stretch
2 minutes
Knee Circles
Knee Circles
30 seconds
Rhomboid Opener
Rhomboid Opener
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
30 seconds
Inhale
Inhale
5 seconds
Exhale
Exhale
5 seconds


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