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Trainer Workout

Micro Management

Moderate   Ic_time_32x32 40 minutes

Target Areas: Full Body

Equipment: Chair

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 		    Added by Angelynn Sawyer


Description

Micro Movements and Core

Exercises

Set 1: 1 round
Reclining Big Toe Sequence
Reclining Big Toe Sequence
2 minutes
Tip Toe Glute Bridge
Tip Toe Glute Bridge
1 minute
Pilates Around the World
Pilates Around the World
40 seconds

Set 2: 1 round
Reclining Big Toe Sequence
Reclining Big Toe Sequence
1 minute
Tip Toe Glute Bridge
Tip Toe Glute Bridge
1 minute
Pilates Around the World
Pilates Around the World
40 seconds

Set 3: 1 round
Glutes 100
Glutes 100
1 minute
Ab Curls
Ab Curls
40 seconds
Vertical Leg Crunches
Vertical Leg Crunches
40 seconds

Set 4: 1 round
Glutes 100
Glutes 100
1 minute
Ab Curls
Ab Curls
40 seconds
Vertical Leg Crunches
Vertical Leg Crunches
40 seconds

Set 5: 1 round
Full Ab Curls
Full Ab Curls
1 minute
Right Gate Pose
Right Gate Pose
30 seconds
Left Gate Pose
Left Gate Pose
30 seconds

Set 6: 1 round
Rolling Back Stretch
Rolling Back Stretch
30 seconds
Right Gate Pose
Right Gate Pose
30 seconds
Left Gate Pose
Left Gate Pose
30 seconds

Set 7: 1 round
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
3 Point Touches
3 Point Touches
1 minute
Curtsy Lunge
Curtsy Lunge
1 minute
High Heel Parallels
High Heel Parallels
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
40 seconds
Fold Over
Fold Over
1 minute
Horse Stance with Heel Ups
Horse Stance with Heel Ups
40 seconds
Standing Back Bend
Standing Back Bend
30 seconds
Yoga Sidebends
Yoga Sidebends
1 minute
Neck Side Rotations
Neck Side Rotations
30 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds

Set 8: 1 round
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
3 Point Touches
3 Point Touches
1 minute
Curtsy Lunge
Curtsy Lunge
1 minute
High Heel Parallels
High Heel Parallels
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
40 seconds
Fold Over
Fold Over
1 minute
Horse Stance with Heel Ups
Horse Stance with Heel Ups
40 seconds
Standing Back Bend
Standing Back Bend
30 seconds
Yoga Sidebends
Yoga Sidebends
1 minute
Neck Side Rotations
Neck Side Rotations
30 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds

Set 9: 1 round
Bharadvaja's Twist
Bharadvaja's Twist
2 minutes
Lying Spinal Twist
Lying Spinal Twist
1 minute
Knee Folds
Knee Folds
40 seconds
Right Mermaid Pose
Right Mermaid Pose
30 seconds
Left Mermaid Pose
Left Mermaid Pose
30 seconds

Set 10: 1 round
Lying Spinal Twist
Lying Spinal Twist
1 minute
Knee Folds
Knee Folds
40 seconds
Right Mermaid Pose
Right Mermaid Pose
30 seconds
Left Mermaid Pose
Left Mermaid Pose
30 seconds

Set 11: 1 round
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Inhale
Inhale
5 seconds
Exhale
Exhale
5 seconds
Inhale
Inhale
5 seconds
Exhale
Exhale
5 seconds

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