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Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Chin to Chest Stretch
Chin to Chest Stretch
25 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
25 seconds
Curved Spine Stretch
Curved Spine Stretch
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Chest Stretch
Chest Stretch
25 seconds
Shoulder Stretches
Shoulder Stretches
35 seconds
Big Forward Arm Circles
Big Forward Arm Circles
10 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
10 seconds
Small Forward Arm Circles
Small Forward Arm Circles
10 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
10 seconds

Set 2: 1 round
Chair Pose
Chair Pose
30 seconds
Standing Back Bend
Standing Back Bend
30 seconds
Side Bends
Side Bends
45 seconds
Body Circles
Body Circles
35 seconds
Windmills
Windmills
55 seconds

Set 3: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
40 seconds
Right Pyramid
Right Pyramid
40 seconds
Left Pyramid
40 seconds
IT Band Stretch
IT Band Stretch
55 seconds
Standing Forward Bend
Standing Forward Bend
55 seconds
Wall Hamstring Stretches
Wall Hamstring Stretches
1 min 10 secs

Set 4: 1 round
Quad Stretches
Quad Stretches
1 min 10 secs
High Knee Pulls
High Knee Pulls
50 seconds
Leg Cradle
1 min 5 secs

Set 5: 1 round
Wide Squat Holds
Wide Squat Holds
30 seconds
Side Lunges
Side Lunges
1 min 10 secs
Lunge with Side Tilt Rotations
Lunge with Side Tilt Rotations
40 seconds
Runners Lunges
Runners Lunges
55 seconds

Set 6: 1 round
Gate Openers
Gate Openers
35 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
20 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
20 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
35 seconds


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