Figure 4Stretchx20 secPecStretchx20 seceachPlankShoulderTaps x5eachLegCradlex3 eachBent OverTrunkRotationsx5 eachREMStage20gramsBentOverWs x10OverheadSquatsx10PillarMarchx10QuadrupedUp x5eachUpperBackStretchx20 secPillarBridgex20seconds6-8HoursStaticStretchesQuad/HipFlex Stretchx20 seceach90/90 ArmSweep x3eachLateralLunge-Trunk Rotx3 each1/2 yourbodyweightin ouncesGluteBridgeMarch x5eachHandWalkoutsx3DeepSquatHamstringStretch x3InvertedHamstringsx5 eachReverseLungesx10 eachFigure 4Stretchx20 secPecStretchx20 seceachPlankShoulderTaps x5eachLegCradlex3 eachBent OverTrunkRotationsx5 eachREMStage20gramsBentOverWs x10OverheadSquatsx10PillarMarchx10QuadrupedUp x5eachUpperBackStretchx20 secPillarBridgex20seconds6-8HoursStaticStretchesQuad/HipFlex Stretchx20 seceach90/90 ArmSweep x3eachLateralLunge-Trunk Rotx3 each1/2 yourbodyweightin ouncesGluteBridgeMarch x5eachHandWalkoutsx3DeepSquatHamstringStretch x3InvertedHamstringsx5 eachReverseLungesx10 each

FITNESS - Call List

(Print) Use this randomly generated list as your call list when playing the game. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


1
G
2
N
3
B
4
O
5
O
6
I
7
N
8
B
9
B
10
B
11
O
12
B
13
O
14
G
15
I
16
G
17
O
18
N
19
I
20
G
21
N
22
I
23
I
24
G
  1. G-Figure 4 Stretch x20 sec
  2. N-Pec Stretch x20 sec each
  3. B-Plank Shoulder Taps x5 each
  4. O-Leg Cradle x3 each
  5. O-Bent Over Trunk Rotations x5 each
  6. I-REM Stage
  7. N-20 grams
  8. B-Bent Over Ws x10
  9. B-Overhead Squats x10
  10. B-Pillar March x10
  11. O-Quadruped Up x5 each
  12. B-Upper Back Stretch x20 sec
  13. O-Pillar Bridge x20 seconds
  14. G-6-8 Hours
  15. I-Static Stretches
  16. G-Quad/Hip Flex Stretch x20 sec each
  17. O-90/90 Arm Sweep x3 each
  18. N-Lateral Lunge- Trunk Rot x3 each
  19. I-1/2 your bodyweight in ounces
  20. G-Glute Bridge March x5 each
  21. N-Hand Walkouts x3
  22. I-Deep Squat Hamstring Stretch x3
  23. I-Inverted Hamstrings x5 each
  24. G-Reverse Lunges x10 each