REMStageHandWalkoutsx3LateralLunge-Trunk Rotx3 eachFigure 4Stretchx20 secPlankShoulderTaps x5eachPillarBridgex20secondsBent OverTrunkRotationsx5 eachDeepSquatHamstringStretch x390/90 ArmSweep x3each6-8HoursUpperBackStretchx20 secOverheadSquatsx10LegCradlex3 eachQuad/HipFlex Stretchx20 seceachReverseLungesx10 eachStaticStretchesGluteBridgeMarch x5each1/2 yourbodyweightin ounces20gramsInvertedHamstringsx5 eachQuadrupedUp x5eachPillarMarchx10BentOverWs x10PecStretchx20 seceachREMStageHandWalkoutsx3LateralLunge-Trunk Rotx3 eachFigure 4Stretchx20 secPlankShoulderTaps x5eachPillarBridgex20secondsBent OverTrunkRotationsx5 eachDeepSquatHamstringStretch x390/90 ArmSweep x3each6-8HoursUpperBackStretchx20 secOverheadSquatsx10LegCradlex3 eachQuad/HipFlex Stretchx20 seceachReverseLungesx10 eachStaticStretchesGluteBridgeMarch x5each1/2 yourbodyweightin ounces20gramsInvertedHamstringsx5 eachQuadrupedUp x5eachPillarMarchx10BentOverWs x10PecStretchx20 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
I
2
N
3
N
4
G
5
B
6
O
7
O
8
I
9
O
10
G
11
B
12
B
13
O
14
G
15
G
16
I
17
G
18
I
19
N
20
I
21
O
22
B
23
B
24
N
  1. I-REM Stage
  2. N-Hand Walkouts x3
  3. N-Lateral Lunge- Trunk Rot x3 each
  4. G-Figure 4 Stretch x20 sec
  5. B-Plank Shoulder Taps x5 each
  6. O-Pillar Bridge x20 seconds
  7. O-Bent Over Trunk Rotations x5 each
  8. I-Deep Squat Hamstring Stretch x3
  9. O-90/90 Arm Sweep x3 each
  10. G-6-8 Hours
  11. B-Upper Back Stretch x20 sec
  12. B-Overhead Squats x10
  13. O-Leg Cradle x3 each
  14. G-Quad/Hip Flex Stretch x20 sec each
  15. G-Reverse Lunges x10 each
  16. I-Static Stretches
  17. G-Glute Bridge March x5 each
  18. I-1/2 your bodyweight in ounces
  19. N-20 grams
  20. I-Inverted Hamstrings x5 each
  21. O-Quadruped Up x5 each
  22. B-Pillar March x10
  23. B-Bent Over Ws x10
  24. N-Pec Stretch x20 sec each