GOBLET MON & THURS

Walking
Standing Torso Twist/Spinal Rotation
Ankle rotation - In Reps
Leg swings - In Reps
Leg Extension on Chair
Goblet Squats
Standing Bicycle crunch
Dynamic Bird dog
Plank
Bridges - In Reps
Side Lying Leg/Hip Abduction
Abs Static Stretch (Cobra Pose)
Lower back stretch
Hamstrings Static stretch (Sitting)
Calves Static Stretch - In Seconds
Quadriceps Static Stretch (standing) -
3 min Rest for 30sec
12 reps, 1 set
12 reps, clockwise anti clockwise 1 set
12 reps, 2 sets • 15sec rest betn sets
15 reps, 2 sets • 15sec rest betn sets.
10 reps, 2 sets • 45sec rest betn sets. Rest for 45sec
14 reps, 2 sets • 30sec rest betn sets Rest for 30sec
12 reps, 2 sets • 30sec rest betn sets complete 10-12 reps Rest for 30sec
2 sets 25.0sec • 45sec rest betn sets Rest for 30sec
Reps 15 reps, 3 sets • 15sec rest betn sets Rest for 30sec
13 reps, 2 sets • 30sec rest betn sets Rest for 30 sec
1 sets 20.0sec
1 sets 20. 0sec. Rest for 0sec
1 sets 20.0sec Rest for 0sec
1 sets 20.0sec Rest for 0sec
1 sets 20.0sec Rest for 0sec
GOBLET TUES AND FRI
Walking
Arm circles (Level 1)
Shoulder rolls
Standing Torso Twist/Spinal Rotation
Leg swings - In Reps
Pelvic twists - In Reps
Dumbbell Floor Press
Dumbbell flye
Back extension on floor
Shoulder stabilization Exercise ProneT
Shoulder stabilization Exercise Prone Y
Wall push up - In Reps
Standing Oblique crunch
Glute stretch - In Seconds
Shoulder Static Stretch - In Seconds
Pec Stretch - In Seconds
Standing Side Stretch
Upper Back Static Stretch - In Seconds
3min Rest for 30sec
12 reps, 1 set Rest for 0sec
12 reps, 1 set Rest for 0sec
12 reps, 1 set Rest for 0sec
12 reps, 1 set Rest for 0sec
12 reps, 2 sets • 15sec rest betn sets Rest for 15 secs
12 reps, 3 sets • 30sec rest betn sets Rest for 30sec
12 reps, 2 sets • 30sec rest betn set Rest for 30sec
Basic 12 reps, 2 sets • 15sec rest betn sets Rest for 30sec
12 reps, 2 sets 15sec rest betn sets Rest for15sec
12 reps, 2 sets 15sec rest betn sets Rest for 15sec
15 reps, 3 sets • 30sec rest betn sets Rest for 45sec
12 reps, 2 sets • 30sec rest betn sets Rest for 30sec
1 set 20.0sec
1 set 20.Rest for 0sec
1 set 20.0sec Rest for 0 secs
1 set 20.0sec Rest for0 secs
1 set 20. Rest for 0sec
GOBLET WED & SAT
Walking
Arm circles (Level 1)
Shoulder rolls
Standing Torso Twist/Spinal Rotation
Dumbbell shoulder press
Dumbbell External Rotation (Outer range12 reps, 2 sets • 30sec rest betn sets Rest for 30sec
Dumbbell Shoulder Abduction in
scapular plane (Rehab)
Dumbbell Overhead Extension
Dumbbell Curls
Dumbbell shrugs
Dumbbell Side Bends
Standing pike crunch
Hamstrings Static Stretch (lying)
Quadriceps Static Str (standing)
Calves Static Stretch - In Seconds
Neck Static Stretch
Shoulder Static Stretch - In Seconds
Triceps Static Stretch
Pec Stretch - In Seconds
Standing Side Stretch
3min Rest for 30sec
12 reps, 1 set . Rest for 0sec
12 reps, 1 set Rest for 0sec
12 reps, 1 set Rest for 0sec
12 reps, 3 sets • 45sec rest betn sets Rest for 45sec
12 reps, 2 sets • 0sec rest betn sets Rest for 30sec
15 reps, 2 sets • 30sec rest betn sets Rest for 45sec
15 reps, 2 sets • 30sec rest betn sets Rest for 30sec
15 reps, 2 sets • 30sec rest betn sets Rest for 30sec
12 reps, 2 sets • 30sec rest betn sets Rest for 30sec
12 reps, 2 sets • 30sec rest betn sets Rest for 30sec
1 set 20.0sec Hold for 15-20 seconds Rest for 0sec
1 set 20. Rest for 0sec
1 set 20. Rest for 0sec
1 set 20 secs Rest for 0sec
1 set 20. Rest for 0sec
1 set 20 secs Rest for 0sec
1 set 20 secs Rest for 0sec
1 set 20. Rest for 0sec
https://youtu.be/EUMsYC_W3aI?si=lQ3FflgHE7lCdyUq

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