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THIS DOCUMENT WILL SERVE AS A
GUIDE WITH ALL THE EXERCISES
NAMES, SETS & REPS
AS MENTIONED IN THE INTRODUCTION VIDEO,
THESE ROUTINES CAN BE INCORPORATED AS A
FORM OF ACTIVE RECOVERY BETWEEN YOUR
WORKOUT DAYS OR EVEN AS WARM-UP
& COOL-DOWN ROUTINES, OR ANY TIME YOU
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PAGE 6
1
ROUTINE 1 EXERCISES SETS REPS
EXERCISE 1 KNEES OVER TOES SQUAT 1 10
2 CHILD-POSE SPINAL WAVE 1 10
6
3 HAMSTRING HIP-ROCKERS 1 10 PER LEG
3 HEEL ELEVATED BB SQUATS 3 2
4 90-90 ELEVATED TRIANGLE 1 10 PER SIDE
REST IS 1-2 MIN BETWEEN
EXERCISES
2
ROUTINE 1 EXERCISES SETS REPS
EXERCISE 1 HIGH LUNGE KNEE TAPS 1 10 PER LEG
CHILD-POSE WINDMILL
2 1 10 PER SIDE
FRONT STEP
6
3 FROG SQUAT 1 10
3 HEEL ELEVATED BB SQUATS 3 2
4 SCORPION SIT-UP 1 10 PER SIDE
REST IS 1-2 MIN BETWEEN
EXERCISES
3
ROUTINE 1 EXERCISES SETS REPS
EXERCISE 1 LOW COSSACK SLIDER 1 10 TOTAL
DOWNDOG THORACIC
2 1 5 PER SIDE
OPENER
6
3 HOVERING CAT-COW 1 10
3 HEEL ELEVATED BB SQUATS 3 2
4 TABLETOP KNEE ROCKS 1 10
REST IS 1-2 MIN BETWEEN
EXERCISES
4
ROUTINE 1 EXERCISES SETS REPS
EXERCISE 1 SCORPION TOE REACH 1 5 PER SIDE
2 90-90 HIP OPENER 1 5 PER SIDE
6
3 DOWNDOG PIGEON POSE 1 5 PER SIDE
3 HEEL ELEVATED BB SQUATS 3 2
4 PANCAKE SIDE BEND 1 5 PER SIDE
REST IS 1-2 MIN BETWEEN
EXERCISES
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