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Exercises

Set 1: 1 round
Left Quad Stretch
Left Quad Stretch
10 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
20 seconds
Wall Calf Stretches
Wall Calf 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
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
40 seconds
Wall Walk
Wall Walk
40 seconds
Modified Burpees
Modified Burpees
40 seconds
Transition
Transition
40 seconds

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

Set 4: 3 rounds
Barbell Squats
Weights: Heavy
Barbell Squats
Reps until failure

Set 5: 4 rounds
Barbell Lunges
Barbell Lunges
Reps until failure

Set 6: 1 round
Transition
Transition
1 minute

Set 7: 4 rounds
Hanging Knee Raises
Hanging Knee Raises
45 seconds
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
45 seconds
Ball Crunches
Ball Crunches
45 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Plank on BOSU
Plank on BOSU
45 seconds
Rest
Rest
1 minute

Set 8: 1 round
Yoga Bridge
Yoga Bridge
30 seconds
Simple Seated Twist
Simple Seated Twist
1 minute
Butterfly
Butterfly
30 seconds
Cat Cow
Cat Cow
30 seconds
Left Low Lunge
Left Low Lunge
30 seconds
Left Half Split
Left Half Split
30 seconds
Right Low Lunge
Right Low Lunge
30 seconds
Right Half Split
Right Half Split
30 seconds
Basic Sun Salutation
Basic Sun Salutation
30 seconds
Left Warrior 1
Left Warrior 1
30 seconds
Left Pyramid
Left Pyramid
30 seconds
Right Warrior 1
Right Warrior 1
30 seconds
Right Pyramid
Right Pyramid
30 seconds
Child's Pose
Child's Pose
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Seated Pigeon Pose
Seated Pigeon Pose
1 minute
Left Lizard
Left Lizard
30 seconds
Right Lizard
Right Lizard
30 seconds
Happy Baby
Happy Baby
30 seconds
Yoga Bridge
Yoga Bridge
30 seconds
Left Lying Hamstring Strap Stretches - Vertical, Inner, Outer
Left Lying Hamstring Strap Stretches - Vertical, Inner, Outer
1 minute
Right Lying Hamstring Strap Stretches - Vertical, Inner, Outer
Right Lying Hamstring Strap Stretches - Vertical, Inner, Outer
1 minute


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