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With your feet wider than shoulder
width, hold your hands relaxed in
front of you.
Rotate your body from side to side
While rotating, pivot lightly onto the
ball/toes of the back foot
Rotate as far as is comfortable,
keeping your head forward throughout
Rotations
Suggested
time 1 min
Start by standing with your feet
directly underneath you, and your
arms at your sides.
Jump and land with your feet apart
while moving both arms out to the
sides.
Immediately jump and return to the
start position, with your feet
underneath you and your arms at
your sides.
Keep your chest up and maintain
good posture throughout.
Jumping
Jacks
Reps: 10
Sets: 3

Try to
increase as
the weeks
progress
Arm
Reaching
Sit-Ups
Reps: 15
Sets: 3

Try to
increase as
the weeks
progress
Lie on your back with your legs bent
and feet flat on the floor.
Keep your arms straight and down
your sides.
Keeping your neck neutral, roll your
upper back off the floor, reaching
yours forward in front of you.
Return slowly to the start position.
Body
Weight
Squats
Reps: 10
Sets: 3

Try to
increase as
the weeks
progress
With your feet wider than shoulder
width, hold your arms out in front of
you.
Squat straight down.
Keep your feet flat and straight or
slightly pointed outward.
Stand back up, leading with the chest.
Lie on your back with your legs bent
and feet flat on the floor.
Keep your arms straight and down
your sides.
Keeping your neck neutral, roll your
upper back off the floor, reaching
yours forward in front of you.
Return slowly to the start position.
Push-Ups
Reps: 10
Sets: 3

Try to
increase as
the weeks
progress
Lateral
Lunge
Alternating
Reps: 10
Sets: 3

Try to
increase as
the weeks
progress
Stand with your feet at shoulder
width, holding your hands relaxed in
front of you.
With one foot, step out to the side
about 16 to 20 inches and descend
carefully.
Keep both feet flat while lunging
down on the stepping leg.
Then step back to the start position.
Repeat with the opposite leg.
Alternate legs for a specified number
of time.
Standing, place the right hand on
your right hip.
Reach the left arm over your head.
Bend your torso to the right,
reaching the left hand over to the
right side of the body.
Repeat with the opposite side.
Side Bends
Reps: Hold
for 10sec
Sets: 3
Lie on your stomach.
Bend first leg up to 90 degrees.
Bend the second leg up and cross it
over and behind the first leg.
Repeat with the opposite side.
Auto Quad
Reps: Hold
for 10sec
Sets: 3
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