ReverseLungesx10 eachDeepSquatHamstringStretch x3LateralLunge-Trunk Rotx3 eachQuad/HipFlex Stretchx20 seceachBentOverWs x1090/90 ArmSweep x3eachStaticStretchesLegCradlex3 eachPlankShoulderTaps x5eachPecStretchx20 seceach20gramsOverheadSquatsx10InvertedHamstringsx5 eachFigure 4Stretchx20 secUpperBackStretchx20 secREMStage1/2 yourbodyweightin ounces6-8HoursGluteBridgeMarch x5eachPillarBridgex20secondsBent OverTrunkRotationsx5 eachPillarMarchx10QuadrupedUp x5eachHandWalkoutsx3ReverseLungesx10 eachDeepSquatHamstringStretch x3LateralLunge-Trunk Rotx3 eachQuad/HipFlex Stretchx20 seceachBentOverWs x1090/90 ArmSweep x3eachStaticStretchesLegCradlex3 eachPlankShoulderTaps x5eachPecStretchx20 seceach20gramsOverheadSquatsx10InvertedHamstringsx5 eachFigure 4Stretchx20 secUpperBackStretchx20 secREMStage1/2 yourbodyweightin ounces6-8HoursGluteBridgeMarch x5eachPillarBridgex20secondsBent OverTrunkRotationsx5 eachPillarMarchx10QuadrupedUp x5eachHandWalkoutsx3

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