# Program 1

## Legs 1

Jumping Jacks · Squat (Sky Reach) · Calf Stretch · Glute Stretch (Supine) · Split Squat · Deadlift (Romanian) · Hanging Knee Raise · Calf Raise · Plank · Reverse Hyperextension

### Workout

- 1 × 30s Jumping Jacks
- 1 × 30s Squat (Sky Reach)
- 1 × 30s Calf Stretch - Stair
- 1 × 30s Glute Stretch (Supine)
- 3 × 10-15 Split Squat
- 3 × 10-15 Deadlift (Romanian)
- 3 × 10-15 Hanging Knee Raise
- 3 × 10-15 Calf Raise
- 3 × 10-15 Plank
- 3 × 10-15 Reverse Hyperextension - Bench
- 3 × 10-15 Squat Jump


## Upper body 1

Wrist Flexibility Stretch · Arm Circle · Shoulder Shrug (Circular) · Triceps Stretch · Biceps Stretch · Cat-Cow · Chest Expansion Stretch (Elbows Back) · Spinal Twist · Push-Up (Wall) · Dead Bug · Row (Vertical) · Plank (Shoulder Tap) · Scapular Pull-Up · Side Plank

### Warm-up


### Workout

- 1 × 30-45s Wrist Flexibility Stretch
- 1 × 30-45s Arm Circle
- 1 × 30-45s Shoulder Shrug (Circular)
- 2 × 10-15s Triceps Stretch - Overhead
- 2 × 10-15s Biceps Stretch
- 1 × 30-45s Cat-Cow
- 1 × 15-20s Chest Expansion Stretch (Elbows Back)
- 2 × 15-20s Spinal Twist
- 1 × 10-15 Push-Up (Wall)
- 1 × 5-10 Dead Bug
- 1 × 10-15 Row (Vertical)
- 1 × 5-15 Plank (Shoulder Tap)
- 1 × 3-8 Scapular Pull-Up
- 1 × 30-45s Side Plank


## Legs 2

Butt Kick · Figure Four Stretch (Supine) · Butterfly Stretch · Hip Circle

### Warm-up


### Workout

- 1 × 1 Butt Kick
- 1 × 1 Figure Four Stretch (Supine)
- 1 × 1 Butterfly Stretch
- 1 × 1 Hip Circle


## Upper body 2


## Legs 3