Senior Program

Exercise 1

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10 Reps

20s Rest

Exercise 2

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Wall Supported Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Shoulder Stretch Behind The Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Hip Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Lateral Leg Swings

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Leg Swings Front to Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Samakonasana | Straight Angle Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Standing Knee Hugs

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Bodyweight Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Neck Flexion Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Bridge Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Titli Asana | Butterfly Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Baddha Konasana | Butterfly Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Supta Matsyendrasana | Supine Spinal Twist

Equipment: Full Gym, NO EQUIPMENT

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Supta Matsyendrasana | Supine Spinal Twist

Exercise 26

Single Knee To Chest

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Lying Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Lying Glute Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Dynamic Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Standing Quadriceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Seated Ballerina Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Seated Scapular Retraction Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

90/90 Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Backhand Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Standing Ankle Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Standing Toe Up Achilles Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Double Pigeon Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Frog Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Seated Piriformis Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Supine Spinal Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Pelvic Tilt

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Standing Triceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Shoulder External Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Shoulder Internal Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Butterfly Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Kneeling Leg Out Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Sitting Rotation Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 62

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 63

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

Standing Wide Knees Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Side Lying Clam

Equipment: Full Gym, NO EQUIPMENT

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Exercise 66

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 67

Swimming

Equipment: Full Gym, NO EQUIPMENT

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Exercise 68

Foot and Ankles Stretches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 69

Foot and Ankle Rotation

Equipment: Full Gym, NO EQUIPMENT

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