Name: Playbook - Nadina Zarifeh - 10 - 10 mins 10 days
Uploaded: 2023-02-23T02:15:34.696Z
Duration: 10 min
Description: 10 - 10 mins 10 days

March In Place

Overhead Reaches

Torso Rotations Arms In

Butt Kicks Overhead Press Combo

Warm Up

Do a full round of all the exercises on one side then switch sides.

Knee Raise to Downward Leg Extension

Knee Raise to Toe Tap

Knee Raise Pulses

Standing Circuit

Table Top I Press Leg Extended w/Dumbbell

Table Top Row to Tricep Kickback Leg Extended w/Dumbbell

Table Top Rear Arm Pulses Leg Extended w/Dumbbell

Isolated Bird Dog w/Dumbbell

Mat Circuit + DB

Legs In & Out Crunch

Bicycle Crunches

Mini Core Circuit

Downward Dog w/Foot Pedal

3 Legged Downward Dog Hip Opener - Right

Runners Lunge Twist Stretch - Right

3 Legged Downward Dog Hip Opener - Left

Runners Lunge Twist Stretch - Left

Kneeling Hip Flexor Stretch - Right

Kneeling Half Front Split - Right

Kneeling Hip Flexor Stretch - Left

Kneeling Half Front Split - Left

Cat Cows

Extended Child’s Pose

Cross-legged Cross Arm Stretch - Right

Cross-legged Cross Arm Stretch - Left

Overhead Tricep Stretch - Right

Overhead Tricep Stretch - Left

Fold as far as your ability allows you. Soften your knees as much as you need. Clasp your hands together and extend your arms for the stretch. Release arms and then roll up one vertebrae at a time to starting position.

Forward Fold Hand Clasp Shoulder Stretch

Vertebrae Roll Up

Arm Shakes

Cool Down

10 - 10 mins 10 days

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10 - 10 mins 10 days

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