ExerciseSets x Reps
Toe Taps60 sec.
Shoulder Rolls10 ea. Direction
Alt Jacks10
Arm Cirlces10 ea. Direction
Alt Jacks10
Thoracic Rotations5 ea. Side

Toe Taps

Shoulder Rolls

Alt Jacks

Arm Circles

Thoracic Rotations

ExerciseSets x Reps
Incline Push Ups2 x 12
Bench Press2 x 12
Bench Dips2 x 8
Incline Fly2 x 12
Front Raise2 x 10

Incline Push Up

Bench Press

Bench Dips

Incline Fly

Front Raise

ExerciseRepsNotes
Dead Bug10 ea. sideRepeat circuit 3x’s
Cobra5 Breaths
Panther Hold20 sec.

Dead Bug

Cobra

Panther Hold

ExerciseSets x Reps
High Knees30 sec.
Band Abduction2 x 5 each
Band Back Tap2 x 5 each
Prone Glute Raise2 x 5 each
Infant Squat10

High Knees

Band Abduction

Band Back Taps

Prone Glute Raise

Infant Squat

ExerciseSets x Reps
Goblet Squat3 x 12
Step Up2 x 12
Lateral Shift Lunge3 x 12
Hamstring Curl2 x 6
Hip Bridge3 x 12

Goblet Squat

Step Up

Lateral Shift Lunge

Hamstring Curl 

*towel under feet on hard floor/paper plate on carpet to slide

Hip Bridge

ExerciseTimeNotes
Hip Flexor8-10 BreathsRepeat circuit 3 times
Figure 48-10 Breaths
3 Way Leg Series8-10 Breaths ea.

Hip Flexor Stretch

Figure 4 Stretch

3 Way Leg Series Stretch

ExerciseReps
Alt Jacks10
Windmills10
Thoracic Push10
Cat/Cow5
Thoracic Rotations5 ea.
Alt Jacks10

Alt Jacks

Windmills

Thoracic Push

Cat/Cow

Thoracic Rotations

ExerciseSets x Reps
Single Arm Row2 x 12
Lat Pull Over2 x 12
Reverse Fly3 x 10
Back Extension3 x 10
Arrow Raise2 x 10

Single Arm Row

Lat Pull Over

Reverse Fly

Back Extension

Arrow Raise

ExerciseRepsNotes
Bird Dogs10 ea. sideRepeat circuit 3 x’s
Cat/Cow5
Scap Stretch5 Breaths

Bird Dog

Cat/Cow

Scap Stretch

ExerciseSets x Reps
Butt Kicks60 sec.
Arm Circles10 ea. Direction
Wide Outs10
Windmills5 ea. Direction
High Knees60 sec.
Curtsy Lunge2 x 10

Butt Kicks

Arm Circles

Wide Outs

Windmills

High Knees

Curtsy Lunge

ExerciseSets x Reps
Incline Push Ups2 x 10
OH Press2 x 12
Curls2 x 12
Tricep Extension2 x 12
Truck Drivers2 x 10

Incline Push Up

OH Press

Curl

Tricep Extension

Truck Drivers

ExerciseSets:RepsNotes
Panther Hold20 sec.Repeat circuit 3 x’s
Weighted March10 in ea. hand
Cross Body Stretch5 Breaths

Panther Hold

Weighted March

Cross Body Stretch

*Customer support will not be able to answer fitness or nutrition related questions. If you have questions please refer to our help page.
**Participation in physical activity involves risks of injury, including but not limited to, muscle/bone/joint injuries, heart attack, stroke, and evening the possibility of death. If you experience any of the following symptoms, stop exercising and seek medical help: feel discomfort or pain, have chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain traveling down the arm or pain between the shoulder blades, experience dizziness or extreme breathlessness, develop a rapid or irregular heartbeat during exercise, joint or muscle pain persisting after more than three days of rest.