Name: Playbook - Nadina Zarifeh - 01- 10 mins 10 days
Uploaded: 2023-02-23T02:15:34.649Z
Duration: 10 min
Description: 01- 10 mins 10 days

Marching Low Kicks

Crossbody Reaches

Butt Kicks Overhead Press Combo

Skipping Heel Taps No Rope

Warm Up

Plié Squat to Around the World

Squat to Arms Up

Standing Alternating Knee to Elbow Crunch

Torso Rotations Arms Extended

Floor Touch Squat to Overhead Jump

Marching Straight Leg Toe Touches

Circuit

Elbow Plank Jacks

Elbow Plank Alternating Knee Taps

Crunch to Bridge

Bridge Marches

Mat Facing Swimmers

Mat Facing Lat Pull Back Ups

Mat Facing Toe Taps

Mat Facing Heel Taps

Mat Circuit

Runners Lunge Stretch - Right

Warrior 1 - Right

Kneeling Hip Flexor Stretch - Right

Kneeling Half Front Split - Right

Runners Lunge Stretch - Left

Warrior 1 - Left

Kneeling Hip Flexor Stretch - Left

Kneeling Half Front Split - Left

Fold as far as your ability allows you. Soften your knees as much as you need. Reach to one side and hold. Then to the other side and hold. Then to the middle and then roll up one vertebrae at a time to starting position.

Forward Fold Head to Knee Both Sides Stretch

Vertebrae Rollup

Chest Expansion Stretch

Cross Arm Stretch

Arm Shakes

Cool Down

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