QuadrupedUp x5eachPillarMarchx10OverheadSquatsx10GluteBridgeMarch x5each20gramsBent OverTrunkRotationsx5 each6-8HoursLateralLunge-Trunk Rotx3 eachREMStageDeepSquatHamstringStretch x3BentOverWs x10InvertedHamstringsx5 each90/90 ArmSweep x3each1/2 yourbodyweightin ouncesPlankShoulderTaps x5eachLegCradlex3 eachReverseLungesx10 eachFigure 4Stretchx20 secPecStretchx20 seceachPillarBridgex20secondsHandWalkoutsx3UpperBackStretchx20 secQuad/HipFlex Stretchx20 seceachStaticStretchesQuadrupedUp x5eachPillarMarchx10OverheadSquatsx10GluteBridgeMarch x5each20gramsBent OverTrunkRotationsx5 each6-8HoursLateralLunge-Trunk Rotx3 eachREMStageDeepSquatHamstringStretch x3BentOverWs x10InvertedHamstringsx5 each90/90 ArmSweep x3each1/2 yourbodyweightin ouncesPlankShoulderTaps x5eachLegCradlex3 eachReverseLungesx10 eachFigure 4Stretchx20 secPecStretchx20 seceachPillarBridgex20secondsHandWalkoutsx3UpperBackStretchx20 secQuad/HipFlex Stretchx20 seceachStaticStretches

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