DeepSquatHamstringStretch x3StaticStretchesPillarMarchx10InvertedHamstringsx5 eachGluteBridgeMarch x5eachPlankShoulderTaps x5eachQuadrupedUp x5each20gramsPecStretchx20 seceachREMStageHandWalkoutsx3OverheadSquatsx101/2 yourbodyweightin ouncesQuad/HipFlex Stretchx20 seceachPillarBridgex20secondsFigure 4Stretchx20 sec90/90 ArmSweep x3eachBent OverTrunkRotationsx5 eachReverseLungesx10 eachBentOverWs x10LateralLunge-Trunk Rotx3 eachUpperBackStretchx20 secLegCradlex3 each6-8HoursDeepSquatHamstringStretch x3StaticStretchesPillarMarchx10InvertedHamstringsx5 eachGluteBridgeMarch x5eachPlankShoulderTaps x5eachQuadrupedUp x5each20gramsPecStretchx20 seceachREMStageHandWalkoutsx3OverheadSquatsx101/2 yourbodyweightin ouncesQuad/HipFlex Stretchx20 seceachPillarBridgex20secondsFigure 4Stretchx20 sec90/90 ArmSweep x3eachBent OverTrunkRotationsx5 eachReverseLungesx10 eachBentOverWs x10LateralLunge-Trunk Rotx3 eachUpperBackStretchx20 secLegCradlex3 each6-8Hours

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