PecStretchx20 seceachPillarMarchx10HandWalkoutsx3DeepSquatHamstringStretch x3UpperBackStretchx20 secPlankShoulderTaps x5eachPillarBridgex20secondsLateralLunge-Trunk Rotx3 each1/2 yourbodyweightin ounces90/90 ArmSweep x3eachReverseLungesx10 eachGluteBridgeMarch x5eachInvertedHamstringsx5 eachQuadrupedUp x5each20gramsFigure 4Stretchx20 sec6-8HoursREMStageStaticStretchesLegCradlex3 eachOverheadSquatsx10Bent OverTrunkRotationsx5 eachQuad/HipFlex Stretchx20 seceachBentOverWs x10PecStretchx20 seceachPillarMarchx10HandWalkoutsx3DeepSquatHamstringStretch x3UpperBackStretchx20 secPlankShoulderTaps x5eachPillarBridgex20secondsLateralLunge-Trunk Rotx3 each1/2 yourbodyweightin ounces90/90 ArmSweep x3eachReverseLungesx10 eachGluteBridgeMarch x5eachInvertedHamstringsx5 eachQuadrupedUp x5each20gramsFigure 4Stretchx20 sec6-8HoursREMStageStaticStretchesLegCradlex3 eachOverheadSquatsx10Bent OverTrunkRotationsx5 eachQuad/HipFlex Stretchx20 seceachBentOverWs x10

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