Name: Playbook - Nadina Zarifeh - W1/D1
Uploaded: 2022-12-28T03:01:56.512Z
Duration: 45 min
Description: W1/D1

Stephanie Cochran

Butt Kicks

Marching Mid Kicks

Crossover Forward Punch Toe Tap Combo

Step Jacks

Knee Ups to Torso Twists

Wide Leg 3 Tap Stretch

Forward Fold Twists

Deep Squat to Forward Fold Stretch

Vertebrae Roll Up

Hip Rotations

Trunk Rotations - Right

Trunk Rotations - Left

Bottom Hand Squeezes

Forward Hand Squeezes

Lateral Wrist Circles Forward

Lateral Wrist Circles Backward

Warm Up

Feel free to take rest as needed within the Full Body Circuit to help you complete it (if you’re feeling it’s a challenge). You got this!

Seated Lateral Raises w/Dumbbells

Seated Squat

Seated Toe Tap Crunch

Seated Football Sprints

Seated Bicep Curls w/Dumbbells

Seated Plié Squat

Seated Knee Crunches

Seated Jacks

Seated Overhead Press w/Dumbbells

Seated Staggered Squat - Right

Seated Staggered Squat - Left

Seated Knee Raises to Torso Twists Combo

Seated Front Football Sprints

Seated Full Body Circuit + DB 😎

Mat Facing Double Arm Raises

Mat Facing Double Leg Raises

Mat Facing Sky Divers

Mat Facing Swimmers

Cat Cows

Extended Child’s Pose

Mat Back Circuit

Seated Half Front Split Stretch - Right

Seated Piriformis Stretch - Right

Seated Half Front Split Stretch - Left

Seated Piriformis Stretch - Left

Assisted Knee Hug Stretch - Right

Assisted Cross Leg Stretch - Right

Assisted Quad Stretch - Right

Assisted Knee Hug Stretch - Left

Assisted Cross Leg Stretch - Left

Assisted Quad Stretch - Left

Kneeling Hip Flexor Stretch - Right

Kneeling Hip Flexor Stretch - Left

Seated Single Leg Forward Fold Head to Knee Stretch - Right

Mat Seated Spinal Twist Stretch - Right

Seated Single Leg Forward Fold Head to Knee Stretch - Left

Mat Seated Spinal Twist Stretch - Left

Butterfly Stretch

Lying Double Leg Hip Opener Stretch

Rocking Happy Baby Stretch

Cross-legged Shoulder Shrugs Forward

Cross-legged Shoulder Shrugs Backwards

Cross-legged Forearm Stretch - Right

Cross-legged Cross Arm Stretch - Right

Cross-legged Forearm Stretch - Left

Cross-legged Cross Arm Stretch - Left

Swaying Rag Doll

Standing Side Bend Stretch - Right

Standing Side Bend Stretch - Left

Alternating Hip Press Stretch

Overhead Tricep Stretch - Right

Overhead Tricep Stretch - Left

Crossover Arm Swings

Arm Shakes

Breathe in through the nose. Breathe out through the mouth.

Angel Wings to Prayer Breathing

Cool Down

W1/D1

W1/D2

W1/D3

W1/D4

W2/D1

W2/D2

W2/D3

W2/D4

W3/D1

W3/D2

W3/D3

W3/D4

W1/D1

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