3
12
45
2
hold for 15sec
30sec
4
12
45sec
2
10
30sec
2
8
45sec
2
10
45
3
15
30sec
2
10
45
8
hold max as you can
20sec
4
15
45sec
8
hold maximun as you can
30sec
2
10
30sec
3
hold 30sec
45sec
3
10(use band fix somewhere and grip one end of band with hand but you lower body should not move it hshould be at rest
45
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