DOCSLIB.ORG

Intermediate Summer Workout

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Intermediate Summer Workout Intermediate Summer Workout Goals for mile times 7-10 minutes, 2 miles 14-20 minutes, 3 miles 21-30 minutes Resource for explanation of each task: “Exercise Descriptions” document. Resource website for demonstrations of exercises: www.crossfit.com Week One Monday - 8-min mile (see “Exercises Descriptions” document) - 5 25yd sprints backward - Mountain climbers 3x10 (right and left equals 1) - Donkey kicks 3x15 - Fire hydrants 3x15 - 150 abs continuous sets of 25 (see list for options) - 40 push-ups sets of 10 (see list for options) - Supermans 3x10 - Stretch Tuesday - 2 mile run - Dips 3x10 - 3-way shoulders (3 sets) - Upright rows 3x10 - 150 abs continuous sets of 25 (see list for options) - 40 push-ups sets of 10 (see list for options) - Supermans 3x10 - Stretch Wednesday (Plyometric) - Jog half-mile warm-up - Dynamic warm-up (see “Exercise Descriptions” document) - 5 hill sprints backwards - 2 full field suicides (down and back is one) - Tuck jumps 3x5 (minimal ground contact) - Broad jumps 3x5 (greatest distance, minimal ground contact) - Single leg hops 3x5 each leg (greatest distance, minimal ground contact) - Jog 1mile easy cool down - 150 abs continuous sets of 25 (see attached for options) - 40 push-ups sets of 10 (see list for options) - Back extensions with ball 3x15 3 directions - Stretch Week 1 continued Thursday - Run 2 miles - 150 abs continuous sets of 25 (see list for options) - 8 count body builders 3x10 - Half push-ups 3x20 seconds - Supermans 3x10 - 40 push-ups sets of 10 (see list for options) - Straight leg raises 4 directions 3x10 hold for 3-5 seconds - Full body stretch Friday - Run 3 miles - Squat thrusts 3x10 - Good mornings 3x10 - Pull-ups 3xfailure ( can substitute flexed arm hang/chin-ups/assisted pull-ups) - Dumbbell curls 3x10 - Triceps extensions 3x10 - 150 abs continuous sets of 25 - Supermans 3x10 - 40 push-ups sets of 10 (see list for options) - Stretch Week Two Monday Warm-up: - Run two laps around track - A-skip - Backward C-skip - High knees - Butt kicks - Chicken walk (3-way) - Spiderman Legs (do 3x10 for each exercise, pick 5 exercises) - Squat thrusts - Donkey kicks - Fire hydrants - Hamstring curls - Lunges (3 directions) - One leg pick-ups - Mountain climbers - Squats - Good mornings - Stretch Core: 150 abs continuous sets of 25, 40 push-ups sets of 10 (see list for options) Tuesday Warm-up - Arm circles (forward, backward) - Arm crossovers - Stretch (bicep, tricep, rhomboid, shoulder capsule) Arms (do 3x10 for each exercise, pick 6 exercises) - Pull-ups/chin-ups (use assisted machine if needed) - Dips - Triceps extensions - 3-way shoulder - Shoulder press - Dumbbell curls - Hammer curls - Rhomboid fly - Upright rows - Shrugs - Dumbbell fly - Bench press - Stretch Core: 150 abs continuous sets of 25, 40 push-ups sets of 10 (see list for options) Wednesday - Run or bike for 30 minutes - 150 abs continuous sets of 25 (see list for options) - 40 push-ups sets of 10 (see list for options) - Stretch Thursday Warm-up: - Run two laps around track - A-skip - Backward C-skip - High knees - Butt kicks - Chicken walk (3-way) - Spiderman Plyometrics (do 3x5 for each exercise rest 30 seconds between sets; 1 minute between exercises) - Tuck jumps - Broad jumps - Single leg hops - Mountain climbers (3x10, right and left is one) - Squat thrusts Core: 150 abs continuous sets of 25, 40 push-ups sets of 10 (see list for options) Friday Warm-up: - Run two laps around track - A-skip - Backward C-skip - High knees - Butt kicks - Chicken walk (3-way) - Spiderman - Arm circles - Arm crossovers Bodyweight (3x10, pick 3 arm exercises, pick 4 leg exercises) - Squats - Lunges (3 directions) - Donkey kicks - Fire hydrants - Straight leg raises (4 directions - Squat thrusts - Mountain climbers - Pull-ups/chin-ups/flexed arm hang - Dips - Shoulder burn-out - Stretch Core: 150 abs continuous sets of 25, 40 push-ups sets of 10 (see list for options) Ab Workout Options Sit-ups Scissor kicks (right over left, left over right counts as one) Flutter kicks (right leg up, left leg up counts as one) Right left/left right, up sit-ups Side crunches Cherry pickers (right and left is one) Scullers (in and out is one) Ankle touches (right and left is one) V-ups Toe touches Planks (front and sides hold for 30 seconds) Push-up Options Diamond Regular 8-count body builders Wide grip T push-ups Triceps push-ups Half push-ups (2 sets of 30 seconds counts as one set of 10) .
Load more

Recommended publications
  • GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
    Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz.
    [Show full text]
  • Home Workout
    HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Seconds Wall Sit mountain climbers, stairs) mountain climbers, stairs) 10 to 1 Pushups 16 Walking Lunges 20 Jumping Jacks 10 to 1 Y Raises 8 Squat Jumps 20 Air Squats 16 Chair Step Ups (8 each) 8 Air Deadlifts 20 Calf Raises (pause at top) *** Y Raise Cans/Water Bottles 8 Knee Tucks 16 sec side plank each side Y RAISE SQUAT JUMP WALL SIT STEP UPS KNEE TUCKS AIR SQUAT HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP TABATA (20/10)x4 2 min Cardio (run, jumping jacks, squat jumps, burpees, 30 High Knees AB Bicycles Slow mountain climbers, stairs) 8 Squat Jumps 30 Butt Kicks Low Plank (Elbows) 8 Deadlift Jumps 4 Each Way Staggered Pushup AB Bicycles Fast 8 ea Single Leg Glute Bridge 16 Book Front Raise High Plank 16 Air Squat 8 Each Single Arm Row ***20 sec on/10 sec off 16 Air Deadlift ***Home Item for Row Do 4 times through of 20/10 SQUAT JUMP STAGGERED PUSHUP AB BICYCLES SINGLE LEG GLUTE FRONT RAISE HIGH PLANK HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA (30/10)x4 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Inchworms to Low Plank Quick Jumps (Jump Rope) mountain climbers, stairs) 10 each way home item 8’s 5 Each Leg Lunge Jump or Lunge Air Squat 10 each arm single arm arnold 10 Each Leg Donkey Kick Quick Jumps (Jump Rope) 30 steam engines slow 10 Dead Bugs Step Ups 10 pushups 10 Can Hammer Curls ***30 sec on/10 sec off 10 lying toe touches (legs up) ***Neutral
    [Show full text]
  • The Bench Press Fly's
    www.dfwsportsmed.com AC Joint Injuries: Weight-Lifting Exercises to Avoid Adapted from Ollie Odebunmi, Demand Media The acromioclavicular joint, also known as the AC joint, is at the top most point of your shoulder where the collar bone attaches to the shoulder. AC joint injuries are caused by repetitive trauma, falls on the shoulder joint or certain weightlifting exercises. But you don't have to abandon your weightlifting program. Simply modify your technique and avoid the exercises that cause discomfort. The Bench Press Avoid full range of motion barbell or dumbbell bench presses. Excessive stress on the AC joint occurs when your elbows drop below your body on the downward motion. Using heavy weights compounds the problem. The bench press is often seen as a test of strength by weightlifters, and many do the exercise too frequently with near- maximal weights. Limit the stress on your AC joint by not bench pressing every week. Use a towel roll or do the bench press on the floor to prevent the elbows from dropping past the body. Fly’s Flat bench or incline bench dumbbell fly’s with dumbbells lowered in a wide arc out to the sides overextends the shoulder joints. The stress and risk of injury to the AC joint increases if your elbows drop below your body to get a full stretch of the pectorals. Machine fly’s gripping a bar or handles or with forearms against a pad also overextend your shoulder joints on the negative phase of the movement as your elbows travel beyond your shoulder joints.
    [Show full text]
  • Girls Level 3 Gymnastics Prerequisites
    Girls Level 2 Gymnastics Girls Level 3 Gymnastics Girls Level 1 Gymnastics Prerequisites: Tumbling Skills: Prerequisites Prerequisites: Forward Rolls: tuck/ straddle Tumbling Skills: Backward Rolls: tuck/ straddle Handstand Straight arm forward roll Pike Backward roll Interest in gymnastics Cartwheels: Side: Left & Right One arm cartwheels Front: Left & Right Far Arm: Left & Right Run, Hurdle Cartwheel Near Arm: Left & Right Headstand/ with forward roll Round-off Single leg lift/ Handstand/ Hand stand Handstand (3 sec hold): Straight/ with forward roll Straddle/ Split Bridges/ from hand stand Back-bend kick-over Backbend Front Limber Scales Split leap/ full turn/ Fouette /Tour Jete 1/2 turns in coupe Uneven Bars: Jumps: straight/ tuck/straddle/ pike/ 45° casts/Jump glide full turns Straight arm jump to support Uneven Bars: Single leg shoot through Pullover & Cast Single leg up-rise Glide/ Pike to toe touch Forward stride circle Long hang swing/ w/ ½ turn Pull over from hang Back hip circle Cast, long hand swing / w/ ½ turn Single leg cut/ Jump on squat Balance Beam: Jump to sole circle dismount Floor/low beam: cartwheel/split leap/ Balance Beam: full turns Mounts/ Dismounts-jumps High Beam: Small jumps/leaps Walks on toes: forwards/ backwards/ Walks (coupe /passe ) on releve sideways on both sides Kick turns Dip Step kick walk ¾ handstand Pivot turns/ ½ turn coupe Round off dismount Straight jumps Forward roll/Backward roll Sissone Vaulting Skills: Scales From board to mats: Assemble Forward
    [Show full text]
  • Exercise of the Month: Reverse Dumbbell
    Exercise of the Month Reverse Dumbbell Fly Purpose: To increase overall size and strength to the upper posterior body. Mainly targets the upper back muscles which also act as very powerful spinal stabilizers for posture. Target Muscles: Rhomboids, Rear Deltoids, Middle trapezius Equipment Needed: Dumbbells, or equally weighted soup cans/water bottles Start/Movement: Front view: Side view: • Grab a pair of dumbbells that is appropriate to perform the exercise. Stand shoulder width apart with a slight bend in your knees. • Bend forward at your hips until your torso is at a 45-degree angle, chest up and core fully engaged. Try to remain in this position throughout the entire set. • Bring the dumbbells straight down parallel to the floor, your palms facing each other, with your arms slightly bent. • Raise both arms out to the sides keeping the slight bend in your arms as you squeeze your shoulder blades together. Don’t go past shoulder height when you lift the dumbbells. • Perform the exercise for 3 sets of 8-12 reps. Tips: • When you’re lifting the dumbbells, you should be focused on squeezing your shoulder blades together. • Keep your core fully engaged so that you don't apply too much pressure on your lower back or neck. • Keep your chest open to the ground which will ensure you use your upper back and deltoids to lift the dumbbells. Click here for a video demonstration of this exercise! From Corporate Fitness Works Team Leader: Kameron Arey.
    [Show full text]
  • Forearms Sets Reps Weight Top Forearm Lifts Bottom Forearm Lifts
    Forearms Sets Reps Weight *(Top Forearm Lift) 3 8 to 10 or 12 to 15 *(Top Forearm Lift) 3 8 to 10 or 12 to 15 *(Bottom Forearm Lift) 3 8 to 10 or 12 to 15 *(Bottom Forearm Lift) 3 8 to 10 or 12 to 15 (Dual Forearm Lift) (Optional) 3 12 to 15 Pick Your Lifts From Below: Top Forearm Lifts Reverse EZ Bar Curls Reverse Straight Bar Curls Reverse Wrist Curls Dumbbell Reverse Wrist Curls Hammer Curls (seated or standing) Preacher Hammer Curls Bottom Forearm Lifts Wrist Curls Behind-the-Back Wrist Curls Dumbbell Wrist Curls Bench Wrist Curls Bench Dumbbell Wrist Curls Dual Forearm Lift Dumbbell Twists Notes: *-You Should Reverse the Order and do Bottom Forearms First Every Other Cycle Chest Sets Reps Weight *Upper Chest Press 3 8 to 10 *Mid Chest Press 3 8 to 10 Lower Chest Lift 3 8 to 10 *Upper Chest Fly 3 12 to 15 *Mid Chest Fly 3 12 to 15 Lower Chest Fly 3 12 to 15 Pick Your Lifts From Below: Upper Chest Presses Incline Bench Press Incline Dumbbell Press Machine Incline Press Mid Chest Presses Bench Press Dumbbell Bench Press Machine Bench Press Lower Chest Lifts Decline Bench Press Decline Dumbbell Press EZ Bar Pull-Overs Dumbbell Pull-Overs Decline Machine Press Upper Chest Flies Incline Dumbbell Flies Incline Cable Flies Standing Cable Flies Mid Chest Flies Dumbbell Flies Cable Flies Machine Flies Lower Chest Flies Decline Dumbbell Flies Standing Cable Flies Back Sets Reps Weight Back Lift 3 8 to 10 Back Lift 3 8 to 10 Lat Lift 3 8 to 10 Lat Lift 3 8 to 10 Lower Back Lift 3 12 to 15 Pick Your Lifts From Below: Back Lifts Dead Lifts Seated
    [Show full text]
  • Guidelines for Returning to Weightlifting Following Shoulder Surgery
    Guidelines for Returning to Weightlifting Following Shoulder Surgery Before initiating any type of weight training, you must have full range of motion of the shoulder and normal strength of the rotator cuff and scapular muscle groups. Your motion and strength should be tested by COLUMBIA UNIVERSITY your surgeon before beginning any weightlifting regimen. CENTER FOR SHOULDER, ELBOW AND SPORTS The following illustrates the approximate time table for beginning MEDICINE weight training following your particular surgery: Rotator Cuff Repair: 6 months Christopher S. Ahmad, MD Bankart Repair: 3 months Office (212) 305-5561 Labrum Repair: 4-6 months Fax (212) 305-4040 Arthroscopic Subacromial Decompression: 4-6 months Louis U. Bigliani, MD When beginning a weight training program, you should start with low Office (212) 305-5564 weights and with 3 sets of 15-20 repetitions. The high repetition sets Fax (212) 305-0999 will ensure that the weights you are using are not too heavy. NEVER perform any weightlifting exercise to the point of muscle failure. Edwin Cadet, MD Muscle failure occurs when the muscle is no longer able to provide the Office (212) 305-4626 energy necessary to contract and move the joints involved in the Fax (212) 305-4040 particular exercise. When muscle failure occurs, the risk for joint, muscle and tendon injuries is greatly increased. William N. Levine, MD Office (212) 305-0762 Exercises to AVOID: Fax (212) 305-4040 1. Triceps Dips 2. Chest Flies Appointment Scheduling 3. Pull-downs behind the neck (212) 305-4565 4. Wide grip bench press 5. Triceps press overhead Mailing Address: th 6.
    [Show full text]
  • Float & Fly Guide
    FIND WHAT MOVES YOU Float & Fly Guide Whether you’re joining in as part of a New Year’s goal or you’re looking to energize your daily routine, we’re excited to be here for this part of your journey. When it comes to setting goals, it often feels second nature. We’re a society of list makers. We know what we want and can easily picture the end result. However, Welcome to the starting and sticking to daily habits is another story. Find What Moves You Challenge. We created this challenge guide to give you the tools you need to track your progress, find support, and commit to your goals. You’re all in, and so are we. This guide is part calendar, part journal, and part workbook. Print it out and mark it up, or just reference it online to help you navigate through these next four weeks. Looking for some more interactive support? We’ve got a friendly and engaging community on the Alo Moves member Facebook group. This is the perfect place to find an accountability partner, share your goals and progress, get advice and answers to your questions, and more. Everyone has off days and sometimes life gets in the way. If you accidentally miss a day or two, brush it off and get right back on track. It’s not about how many days you’ve missed, but rather how many days you’ve chosen to show up again and again. And remember: this challenge is more than just checking off boxes. It’s called Find What Moves You because we want you to find joy in your journey.
    [Show full text]
  • Back Blaster! Back O
    start fitness NOTe: You will use the same counting and breathing techniques with all of the pulling exercises in this work- out. Breathe in through your nose and out through your mouth during each exercise. WARNING: Do not jerk your body, lean backwards, pull the bar behind your head or pull lower than your upper chest during this exercise. Perform the actions slowly. The Formula with Weights • Bulk Up: 3 sets of 4 — 6 repetitions each with heavy resistance Back Blaster! • Maintenance Drill: 3 sets of 8 — 12 repetitions each with medium resistance ™ • Sculpt Down: 3 sets of 15 — 20 repetitions each with light to moderate resistance OPERATiON SLIM gYm Formula with Tubing • Basic: 1 — 10 repetitions by SSG Ken Weichert part 2 of 2 9 • Intermediate: 11 — 20 repetitions • Advanced: 21 — 40 repetitions 9. Cable or Tubing seated row start position: Sit on the bench with your knees slightly bent and grasp the cable attachment. SSG Weichert, action: Pull cable attachment to your waist, while straightening lower back. Pull shoulders back and push Hello. You guys are doing a great job with your articles and your DVDs are great! My wife chest forward during contraction. Exhale as you pull the cable attachment toward your body. Inhale as you return your arms to the extended start position. When your arms extend, keep a very slight bend in your elbow. is doing the Intermediate DVD with me a couple of times a week. She shouts, “HOOAH,” With a straight back, allow your shoulders and lower back to slightly stretch forward. Repeat.
    [Show full text]
  • The Challenge
    10 day yoga challenge We’re inviting you all to join or 10 day yoga challenge and do it at your own pace! This challenge is about the journey - physi- cally, emotionally, and spiritually. This is a challenge to meet you where YOU are, not where you think you should be! It’s a chal- lenge that might surprise you of what you’re capable of. Most of all, it’s a challenge to just get close to feeling into your physical body to feel into the deeper subtle energies as you carry on with it. Share your challenge photos on Instagram with the hashtage #summersaltchallenge For each shared photo with the hashtag we will give 7 days of access to life-saving clean water to people in Africa as a part of our giv- ing back initiatives with B1G1 organization Bakasana 1 Crow pose Beginner version: Description a Malasana (angled squat) Crow pose is a great way to play with root and re- bound! The ground supports you to steady your bal- Intermediate version: ance as you begin to fly! b 1 leg lifted To start, come to angled squat. Add on by lifting one foot, and then the other. Keep the gaze forward Full version: (not down!) as you play with the transition to lift both feet! Keep the abdominals engaged and round c Bakasana (crow) through the upper back. B A C Parvritta Bakasana 2 Side crow pose Beginner version: Description a Prayer twist Side crow! One of our favorites. This pose defies gravity a bit. Allow the root energy to support you Intermediate version: as you twist and rise! b Hands placed down To start, come into prayer twist.
    [Show full text]
  • Strength Training for the Shoulder
    175 Cambridge Street Boston, MA 02114 617-643-9999 www.mghsportsmedicine.org Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weight- training program for the shoulder. Starting Your Weight Training Program • Start with three sets of 15-20 repetitions • Training with high repetition sets ensures that the weights that you are using are not too heavy. • To avoid injury, performing any weight training exercise to the point of muscle failure is not recommended. • “Muscle failure” occurs when, in performing a weight training exercise, the muscle is no longer able to provide the energy necessary to contract and move the joint(s) involved in the particular exercise. • Joint, muscle and tendon injuries are more likely to occur when muscle failure occurs. • Build up resistance and repetitions gradually • Perform exercises slowly, avoiding quick direction change • Exercise frequency should be 2 to 3 times per week for strength building • Be consistent and regular with the exercise schedule Prevention of Injuries in Weight Training • As a warm-up using light weights, you can do the rotator cuff and scapular strengthening program (see next page) • Follow a pre-exercise stretching routine (see next page) • Do warm-up sets for each weight exercise • Avoid overload and maximum lifts • Do not ‘work-through’ pain in the shoulder joint • Stretch as cool-down at end of exercise • Avoid excessive frequency and get adequate rest and recovery between sessions. • Caution: Do not do exercises with the barbell or dumbbell behind the head and neck. For shoulder safety when working with weights, you must always be able to see your hands if you are looking straight ahead.
    [Show full text]
  • 100 Yoga Poses Poster
    100 Yoga Poses Poster 1. Staff Pose 2. High Lunge Twist 3. Warrior 3 4. Reverse Table top 5. Diamond 6. Twisting Boat Pose 7. Seated one leg forward fold 8. Revolved Triangle 9. Reclining hero 10. Pigeon (forward) 11. Pigeon (Back) 12. Child’s Pose 13. Revolved Side angle 14. Cow Pose 15. Side Plank one 16. Fire Log Pose 17. Reclining hero (deep recline) 18. Cobra Pose 19. Thunderbolt twist 20. Low Lunge 21. Lizard Pose 22. Plow Pose (extended) 23. Side angle pose 24. Shoulder stand 25. Fish Pose 26. Wheel Pose 27. Tabletop pose 28. Headstand 29. Half moon pose 30. Headstand 3 31. Headstand 4 32. Eagle Pose 33. Balancing Star 34. Standing split 35. Balancing butterfly 36. Boat Pose 37. Eight-angle pose 38. Chair pose 39. Forearm stand split 40. Warrior 1 41. Warrior 2 42. Bound Lotus 43. Dolphin Pose 44. DWI Pada Sirsasana 45. Wide legged forward fold 46. Half lord of fishes 47. Happy Baby Pose 48. Handstand scorpion 49. Corpse Pose 50. Lifted thunderbolt 51. Bridge pose 52. Low squat 53. Full cobra 54. Hero Pose 55. Three legged dog pose 56. Butterfly 57. Bow pose 58. Seated two leg forward fold 59. Revolved half moon pose 60. Easy seat 61. Standing side stretch 62. Extended side angle 63. Cat pose 64. Eagle ( forward fold) 65. Lotus Pose 66. Side Plank 67. Cow face pose 68. Camel pose 69. Downward dog 70. Thunderbold twist (fly away) 71. Plow pose 72. Peaceful warrior pose 73. Deafs mans pose 74. Pigeon Pose 75.
    [Show full text]