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Exercises

Set 1: 1 round
Neck Extensor Stretch
Neck Extensor Stretch
10 seconds
Left neck extensor and rotation stretch
Left neck extensor and rotation stretch
10 seconds
Right neck extensor and rotation stretch
Right neck extensor and rotation stretch
10 seconds
Neck flexor stretch
Neck flexor stretch
10 seconds
Left neck flexor and rotation stretch
Left neck flexor and rotation stretch
10 seconds
Right neck flexor and rotation stretch
Right neck flexor and rotation stretch
10 seconds
Big Forward Arm Circles
Big Forward Arm Circles
10 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
10 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
10 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
20 seconds
Leg Crossover Stretches
Leg Crossover Stretches
20 seconds

Set 2: 1 round
Elbow To Knee Twists
Elbow To Knee Twists
40 seconds
Jumping Jacks
Jumping Jacks
40 seconds
Cross Knees to Elbows
Cross Knees to Elbows
40 seconds
Bird Dog
Bird Dog
40 seconds
Wall Walk
Wall Walk
40 seconds
Modified Burpees
Modified Burpees
40 seconds
Transition
Transition
40 seconds

Set 3: 1 round
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
Barbell Deadlifts
Barbell Deadlifts
Reps until failure

Set 5: 4 rounds
Split Stance Barbell Shoulder Press
Split Stance Barbell Shoulder Press
Reps until failure

Set 6: 3 rounds
Bench Skull Crusher
Bench Skull Crusher
Reps until failure
Pistol Negatives
Pistol Negatives
1 minute

Set 7: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
15 seconds
Bench Dips
Bench Dips
Reps until failure

Set 8: 1 round
Transition
Transition
30 seconds

Set 9: 2 rounds
Left Turkish Get-ups
Weights: Moderate
Left Turkish Get-ups
10 reps
Right Turkish Get-ups
Weights: Moderate
Right Turkish Get-ups
10 reps
Rest
Rest
30 seconds

Set 10: 1 round
Child's Pose
Child's Pose
30 seconds
Cat Cow
Cat Cow
30 seconds
Left Lizard
Left Lizard
30 seconds
Right Lizard
Right Lizard
30 seconds
Reclined Butterfly
Reclined Butterfly
30 seconds
Simple Seated Twist
Simple Seated Twist
30 seconds
Boat Pose
Boat Pose
30 seconds
Yoga Bridge
Yoga Bridge
30 seconds
Happy Baby
Happy Baby
30 seconds
Lying Spinal Twist
Lying Spinal Twist
1 minute
Left side Lying Hamstring Strap Stretches. Vertical, inner thigh, outer thigh
Left side Lying Hamstring Strap Stretches. Vertical, inner thigh, outer thigh
1 minute
Right side Lying Hamstring Strap Stretches. Vertical, inner thigh, outer thigh
Right side Lying Hamstring Strap Stretches. Vertical, inner thigh, outer thigh
1 minute
Corpse
Corpse
2 minutes


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