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Trainer Workout

Home Surfing Workout

Moderate   Ic_time_32x32 25 minutes

Target Areas: Full Body

Equipment: Foam Roller

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 		    Added by Maren Sederquist

Exercises

Set 1: 1 round
Yoga Shoulder Shrugs
Yoga Shoulder Shrugs
20 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
40 seconds
Elbow Plank
Elbow Plank
1 minute
Plank Heel Pushes
Plank Heel Pushes
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Right Lying Clams
Right Lying Clams
30 seconds
Left Lying Clams
Left Lying Clams
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
30 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
30 seconds

Set 2: 3 rounds
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Push-Ups
Push-Ups
45 seconds
Prone Cobra
Prone Cobra
45 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minute

Set 3: 1 round
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Wide Leg Stretches
Wide Leg Stretches
30 seconds
Butterfly
Butterfly
30 seconds
Seated Side Stretch
Seated Side Stretch
30 seconds
Seated Side Stretch
Seated Side Stretch
30 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
20 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
20 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
20 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
20 seconds
Angel Arms on Foam Roller
Angel Arms on Foam Roller
1 minute

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More: Arms, Butt & Legs, Stretching, Strength, Interval Timers, Biking, Warmup, Cooldown, Walking, Rock Climbing, Pro, Free
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