PillarMarchx10LegCradlex3 eachFigure 4Stretchx20 secLateralLunge-Trunk Rotx3 each1/2 yourbodyweightin ouncesReverseLungesx10 eachQuadrupedUp x5eachHandWalkoutsx3PlankShoulderTaps x5eachREMStageDeepSquatHamstringStretch x3StaticStretchesUpperBackStretchx20 secPillarBridgex20secondsBentOverWs x1020gramsInvertedHamstringsx5 eachPecStretchx20 seceach6-8HoursBent OverTrunkRotationsx5 each90/90 ArmSweep x3eachGluteBridgeMarch x5eachOverheadSquatsx10Quad/HipFlex Stretchx20 seceachPillarMarchx10LegCradlex3 eachFigure 4Stretchx20 secLateralLunge-Trunk Rotx3 each1/2 yourbodyweightin ouncesReverseLungesx10 eachQuadrupedUp x5eachHandWalkoutsx3PlankShoulderTaps x5eachREMStageDeepSquatHamstringStretch x3StaticStretchesUpperBackStretchx20 secPillarBridgex20secondsBentOverWs x1020gramsInvertedHamstringsx5 eachPecStretchx20 seceach6-8HoursBent OverTrunkRotationsx5 each90/90 ArmSweep x3eachGluteBridgeMarch x5eachOverheadSquatsx10Quad/HipFlex Stretchx20 seceach

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