Morning 01

Exercise 1

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20secs Reps

Exercise 2

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

20secs Reps

Exercise 3

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

20secs Reps

Exercise 4

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

10secs Reps

Exercise 5

Neck Flexion Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10secs Reps

Exercise 6

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10secs Reps

Exercise 7

Side Push Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

15secs Reps

Exercise 8

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

15reps Reps

15 Rest

Exercise 9

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20reps Reps

Exercise 10

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

20secs Reps

Exercise 11

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30secs Reps

Exercise 12

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

45secs Reps

Exercise 13

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

30reps Reps

Exercise 14

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

45secs Reps

Exercise 15

Swimming

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

30reps Reps

15 Rest

Exercise 16

Elbow Reverse Push-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15reps Reps

15 Rest

Exercise 17

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10reps Reps

15 Rest

Exercise 18

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

15reps Reps

15 Rest

Exercise 19

Superman

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

15reps Reps

15 Rest

Exercise 20

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

45secs Reps

Exercise 21

Seated Groin / Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

45secs Reps

Exercise 22

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10secs Reps

15 Rest

Exercise 23

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20secs Reps

Exercise 24

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20secs Reps

10 Rest

Exercise 25

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

20reps Reps

Exercise 26

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20reps Reps

Exercise 27

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

20reps Reps

Exercise 28

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20reps Reps

10 Rest

Exercise 29

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10reps Reps

Exercise 30

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30reps Reps

15 Rest

Exercise 31

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30secs Reps

Exercise 32

Toe Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

45secs Reps

Exercise 33

Inner Thigh Side Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30secs Reps

Exercise 34

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30secs Reps

Exercise 35

Lying Glute Stretch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

30secs Reps

Exercise 36

Kneeling Hip Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30secs Reps

Exercise 37

Standing Knee Hugs

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30secs Reps

Exercise 38

Piriformis Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30secs Reps

Exercise 39

Half Kneeling Hip Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30secs Reps

Exercise 40

Butterfly Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

45secs Reps

10 Rest

Exercise 41

Kneeling Quad Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

45secs Reps

Exercise 42

Lying Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30secs Reps

Exercise 43

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10reps Reps

15 Rest

Exercise 44

Standing Quadriceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

45secs Reps

Exercise 45

All Fours Squad Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

30secs Reps

Exercise 46

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

15secs Reps

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