LEVEL 1 CERTIFICATION

No portion of this article may be copied, retransmitted, reposted, duplicated or otherwise used without the
express written approval of the author. Property of Seren Motus LLC. 3/1/2017

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 TABLE OF CONTENTS

INTRO………………………………………………………………………………………………..

WARM UP & BOUNCE BASICS…………………………………………………………………..

THIGH WORK: OVERVIEW……………………………………………………………………….

THIGH WORK: PARALLEL………………………………………………………………………..

THIGH WORK: V POSITION……………………………………………………………………..

THIGH WORK: HIGH V POSITION……………………………………………………………….

THIGH WORK: LEG LIFTS………………………………………………………………………..

SEAT WORK: OVERVIEW………………………………………………………………………..

SEAT WORK: STANDING………………………………………………………………………..

SEAT WORK: HINGE………………………………………………………………………………..

SEAT WORK: SEE SAW……………………………………………………………………………

SEAT WORK: FOLDOVER…………………………………………………………………………

ARM WORK: OVERVIEW……………………………………………………………………………

ARM WORK: LIGHT WEIGHTS……………………………………………………………………

INCLINED PULL UP…………………………………………………………………………………….

CORE……………………………………………………………………………………………………..

BASIC STRETCH SERIES………………………………………………………………………….

CLASS TEMPLATE…………………………………………………………………………………..

No portion of this article may be copied, retransmitted, reposted, duplicated or otherwise used without the
express written approval of the author. Property of Seren Motus LLC. 1/11/15

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In BarreAmped® Bounce Level 1 Instructor Training, you will learn the following:

1) How to do, teach, troubleshoot, and correct classic barre exercises on the JumpSport®
Fitness Trampoline with added Handle Bar (aka, barre). These moves will be done on the mat of
the trampoline only using the “barre” for balance.

2) How to add in light bouncing which is done barefoot and with low impact.

3) Core and upper body techniques that are done under the “barre” and work areas of the
body that are hard to reach when using a wall mounted barre.

4) How to stretch on the JumpSport® Fitness Trampoline.

5) Order of the best flow for a class or session with mixed in bounces to add to the interval
cardio aspect of doing BarreAmped® Bounce on the JumpSport® Fitness Trampoline.

We recommend finding music between 120-132 BPM for BarreAmped® Bounce. Always let
clients know they can move at their own pace.

This is not a rebounding or JumpSport® Fitness Trampoline certification.

We are providing a Template Class Schedule in 30 and 45 minutes samples. These are simply
templates you can use to set up a class using any of the moves you have learned from the
method.

You are allowed to pull moves you learn from this certification if you are training an individual or
if you want to add new moves to a class.

Only BarreAmped® licensed studios may use the mark, “BarreAmped® or BarreAmped®
Bounce” in any class schedule or marketing of sessions or classes. You may, however, upon
passing Level 1, use the accreditation, “Certified by BarreAmped® Bounce.”

BarreAmped® fully endorses JumpSport® Fitness Trampoline as the only fitness trampoline
with elastic cords (i.e., bungee style), that BarreAmped® Bounce has been tested on.

If you are ready to get started with BarreAmped® Bounce Level 1, let’s start shaking and
bouncing to change!

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 WARMUP & BOUNCE BASICS

Before beginning any BarreAmped Bounce workout you want to be sure to warm up with 3-5
minutes of light bouncing at a minimum. Your warmup can go up to 10 minutes.

A B C D
The Basic Bounce is ideal for the warmup and is a light side to side motion. The feet can stay
A planted on the trampoline or they can come off just a little bit. You can also add a little twist to
this move to bring it into the hips.

B The Basic Bounce Wide is a variation of the Basic Bounce for more advanced clients. The
motion in this is a wider stance side to side while holding on to the handlebar.

C The Basic Bounce Wide Jogging Arms is another advanced variation to the Basic Bounce and
can help to increase the heart rate on clients who feel ready for the added challenge.

D The Basic Bounce Parallel Lift is higher impact so be sure your client is ready for the
challenge. The client should not let the mat throw them up. They should be pressing off or
down into the mat with control.

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 THIGH WORK: OVERVIEW

After warmup, a typical class or session would move into BarreAmped® Bounce Thigh
Work. Main muscles worked in this section are the quads, calves, and inner thighs. Spend
between 5-10 minutes on this section with varying levels and lengths of your bounces between
the exercises. Watch video below for overview of BarreAmped® Bounce Thigh Work.

Positioning

Stand in the middle of the mat either facing forward or in barre terms what we call "facing in," or
facing out or to the side in what we call "profile".

Duration: Five to ten minutes with bounce breaks.

Doing any of the four following classic barre exercises on the trampoline over 90

TIP seconds is incredibly challenging. You can do it and throw it in from time to time,
but you want to make sure you give those bounce breaks more often than not.
Work hard for the reward of the bounce!

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 THIGH WORK: PARALLEL

SETUP
• Legs should be aligned hips distance and face straight forward (aka, parallel)
• Ears should be aligned over shoulders, shoulders over hips, and hips over heels
• Maintain a neutral spine
• Heels should be on releve’ or “all the way up”

MOVEMENT VARIATIONS
• Vertical in small to big ranges of motion
• Small to big hip moves in one position or traveling vertically up and down
• Very Advanced: Down several inches approaching knee level (but not quite)

TROUBLESHOOT
Alignment is off: Lift client out of the move, correct feet which are considered “the foundation”
of the move, then have the client slide down an “imaginary wall” into the true Parallel.

Tucking: An overemphasis of abdominals contracted, breath holding, or glutes and lower back
recruitment for this exercise is easily seen by a “flat” lumbar spine. Watch for this. You can use
verbal or tactile cues to have client release any tuck. (Also note if a client is extending the spine
and really sticking the “seat” out. This could be a simple ‘relax your lower back’ expression.

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Heels are dropped: Sometimes, especially with the surface of the trampoline, a client has to
attain the flexibility in feet (both bottoms and tops) as well as strength in the entire lower body to
maintain a “releve'” position of the feet. If clients have issues keeping heels up, allow them to
progress over time. Just make sure they do not work too low in the position. They must work
higher to avoid putting pressure on the knees.

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 THIGH WORK: V POSITION

SETUP
• Legs should be aligned hips distance and face straight forward (aka, parallel)
• Draw heels together
• Step balls of feet (aka "toes") in just a little to account for the heel lift
• Keep heels superglued together
• Keep ears stacked over shoulders, shoulders over hips, hips over heels
• Maintain neutral spine
• Raise heels up about three inches while keeping them together
• Bend knees and lower down until you feel your quads engage
• Say, "This is your new "high point" and now move down from there into the exercise

MOVEMENT VARIATIONS
• Vertical in minute, small, and big/full ranges of motion
• Small side to side hip moves due to turn out with lower heel height
• Hip tucks with higher positions (especially in the beginning)

TROUBLESHOOT
Heels come apart: Remind them to keep their heels glued together.

Tucking hips: Remind them to maintain a neutral spine and to not grip their glutes. If your client
loses the “ear over shoulder over hips over heels” alignment remember to lift them out of the
move, correct foundation, then shift client back into proper alignment.

Misalignment with their legs/feet: Lift out of exercise, fix foundation of feet, then correct leg
turnout.

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Pulling away from the barre: Tell them they should be able to let go of the barre and stay in
good form. If not, they are pushing or pulling on their barre that is solely there for balance.

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 THIGH WORK: HIGH V POSITION

SETUP
• From Parallel, draw heels together. Rock back on heels and bring toes into a narrow V
• Keep ears stacked over shoulders, shoulders over hips, hips over heels
• Maintain a neutral spine
• Keep heels superglued together
• Raise heels all the way up making sure legs are in line with feet
• Bend knees

MOVEMENT VARIATIONS
• Vertical in minute and small ranges of motion
• Small to big side to side hip moves in one position or traveling vertically up and down
• High V Lean (see images below)

TROUBLESHOOT
Client loses heel height or heels come apart: Lift them out, cue correct foot foundation.

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 THIGH WORK: HIGH V LEAN

SETUP
• From High V position, tuck hips under slightly
• From tucked pelvis, lean back
• Keep rib cage pulled down (or cue, bring chest over the abs)
• Do not pull on the barre
• Keep weight over the balls of the feet

MOVEMENT VARIATIONS
• Diagonal (ie, Vertically moving down and up on a "diagonal" in minute, small, and big ranges
of motion)
• Small to big side to side hip moves in one position or traveling diagonally up and down

TROUBLESHOOT
Alignment: The main thing you will see other than the typical mistakes you have already
learned is that people will lean back and create a backwards “C” shape in their upper back and
neck. This is incorrect. Keep the ribs pulled down.

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 THIGH WORK: LEG LIFTS

SETUP
• Standing Leg Position: Parallel, turned out (easier especially for beginners)
• Keep soft knee in standing leg
• Extend working leg forward
• Pointed through foot

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MOVEMENT VARIATIONS
• Lift the leg in small to big ranges of motion
• Working leg changes its position from Parallel to Turnout, or vice versa
• Tiny flutters or bend and straighten

POSITION VARIATIONS
STANDING LEG POSITIONS:
• Parallel
• Turnout

WORKING LEG POSITIONS:

• Parallel
• Turnout
• Pointed through foot
• Flexed through heel

TROUBLESHOOT

Lifting a bent leg: This is very common. Lower the leg and get them to straighten it and then
cue them not to bend the knee at all. They will stop where their flexibility is diminished (usually
in the hamstrings).

Lifting too big a range of motion when you have said to lift “up an inch” only: Go and put
one hand on top and one hand on bottom of working leg and tell them not to touch either of your
hands.

Tucking the hips: If clients don’t have the flexibility to lift the leg as high as a neighbor’s, they
might tuck their hips unknowingly so get the leg higher. Cue them to lower the leg, then correct
back, and from there get them to raise the leg up. (At this point, will be important to talk about
everyone’s differences and it’s not about how high the leg goes but it’s about how good the form
is and how powerfully straight the leg is).

More than doing leg lifts in a barre studio or on the solid floor surface, it is very
important to switch sides often so one side doesn’t tire out since you need both
TIP legs/hips to stabilize this exercise. This is true for single sided Seat Work which
you will see coming up.

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 SEAT WORK: OVERVIEW

In Seat Work we will focus on the glutes, the hamstrings, and muscles of the lower back.

Duration: Five to ten minutes with bounce breaks.

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 SEAT WORK: STANDING

SETUP
• Feet Parallel, hips distance
• Soft bend in standing knee
• Take working leg back (about 45 deg from hip) resting inside of foot on edge of trampoline
• Weight in the standing heel
• Lift thru the crown of the head

MOVEMENT VARIATIONS
• Resting foot on trampoline, little squeezes and flutters (beginner)
• Little ups
• Little backs
• Flutter knee (Bend/Stretch)
• Bigger lifts
• Lift bent knee
• Lift straight leg

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POSITION VARIATIONS
STANDING LEG POSITIONS:
• Parallel or V Position
• Releve’

WORKING LEG POSITIONS:

• Parallel
• Turnout
• Bent
• Straight

WORKING FOOT POSITIONS:

• Point
• Flex

TROUBLESHOOT
Shorter person: Just step back, so the leg can rest on the outside of trampoline.

Moving in the low back/leg lifted high/Big ROM: Have them close the rib cage (think about
taking ribs in together) and zip core up (think lift like an elevator, in and up) without holding
breath. Or simply reduce range of motion (ie, keep the leg extended with foot touching
trampoline) and tell them not to move the back. The movement should come from leg moving in
the pelvis, not using the low back as the mover.

Check where the weight is: Should always be in the heel unless the heel is lifted in releve’.

When the leg is bent: Client should move the shape of the leg, not just the shin at the knee.

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 SEAT WORK: HINGE

SETUP
• Feet Parallel, hips distance
• Soft bend in standing knee
• Take leg back as you hinge forward about 45 degrees (no lower)
• Square off hips
• Lift thru the crown of the head
• Weight is in the heel of the standing leg

POSITION VARIATION
STANDING LEG POSITIONS:
• Parallel
• Parallel on Releve’

WORKING FOOT POSITIONS:

• Point
• Flex

WORKING LEG POSITIONS:

• Parallel
• Turnout
• Straight

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• Bent (See second image above)

MOVEMENT VARIATIONS
• Lift (small, a few inches, big range of motion)
• Flutters (small bend straighten at knee)
• Lift Bent Shape of Leg to Lift Straight Leg

TROUBLESHOOT
Watch the client’s low back: The movement should come from the leg moving inside the
pelvis.

If they have tight quads or hamstrings the back will move: Keep them higher in hinge.

Shape of working leg: Make sure the shape of the leg moves if bent, not just the shin.

Breath: Cue to relax and breathe.

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 SEAT WORK: SEE SAW

SETUP
• Feet parallel, hip distance
• Step outside leg back
• Soften standing leg, keeping weight in the heel
• Come down to hinge position (rocking over pelvis)
• Square off hips
• Start movement

MOVEMENT VARIATIONS
• Move on a 4 count (down 2, 3, 4, up, 2 ,3 ,4)
• Move on a 2 count (if advanced, ROM is same; if beginner, reduce ROM)
• Up an inch, down an inch (from low point)

ADVANCED VARIATIONS
• Completely straighten standing leg
• The chest can go below hips

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TROUBLESHOOT

If your client speeds up: Slow them down to keep them on your count.

If their hip turns out: Correct from the standing foot up.

Alignment: Make sure the leg and chin are lifted (straight line from head to back toes). Think
upper body goes down, lower body goes up (imagine the simple action of a see saw on a
playground).

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 SEAT WORK: FOLDOVER

SETUP
• Step working leg back
• Soften standing knee
• Make sure weight is in standing heel
• Lift working leg up while keeping back in neutral position
• Lengthen thru the crown of the head

POSITION VARIATIONS
STANDING LEG POSITIONS:
• Parallel
• Parallel on Releve’ (advanced)
• Straight (advanced)

WORKING LEG POSITIONS:

• Parallel
• Turnout
• Straight
• Bent

WORKING FOOT POSITIONS:

• Point
• Flex

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MOVEMENT VARIATIONS
• Lift (small to big ranges of motion)
• Flutters (small bend straighten at knee)

TROUBLESHOOT

If hamstrings are tight in the standing leg: You will need to work a client in less of a Hinge to
reduce the “stretch.”

Clients tend to lock standing leg and turn hip out: Check the foundation, soften standing
knee, elevate client’s position if necessary, and then turn hips down to parallel/square.
Movement comes from working leg moving inside the pelvis. It does not come from the back.
Cue or gently encourage the back to be still while the leg moves. (Tightness in the hip flexors
can lead to bigger range of motion. Also, general weakness and decreased mind body
connection can lead to “throwing” the working leg around. Elevate client some, remind them
they are strong, and cue them where the work is).

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 ARM WORK: OVERVIEW

BarreAmped Bounce Arm Work with light weights will hit the middle shoulder, front shoulder,
biceps, rear delts and triceps. Your client will have legs in Parallel or V Position in the center of
the trampoline.

SETUP
• You want active arches, feel lifted from the feet up
• Soft bend in the knees (think active knee caps)
• Keep ears over shoulders over hips over heels
• Maintain a neutral spine

YOU WILL NEED

• Light set up hand weights (1,2, or 3 pounds)

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 ARM WORK: LIGHT WEIGHTS

MIDDLE SHOULDER VARIATIONS SETUP

• From Parallel, draw heels together
• Rock back on heels and bring toes into a narrow V
• Keep ESHH
• Maintain a neutral spine
• Keep heels superglued together
• Raise heels all the way up making sure legs are in line with feet
• Bend knees

MOVEMENT VARIATIONS
• One variation is performing little backs, squeezing the shoulder blades together
• Another variation is full range of motion down to your side and back up or little ups
• You can also perform out and in from the previous position to really work the bicep

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FRONT SHOULDER VARIATIONS
• Palms face in or down
• Full range will only be to just above the "barre" unless client is turned on profile
• Hold at shoulder height and move arms in little ups, little ins, cross and open
• Maintain a neutral spine
• Keep shoulders away from the ears in this variation. You can do little ups, little ins, cross.
• You can also move arms in full range of motion to work the front shoulder.

BICEP VARIATIONS
• Palms face in or up
• Can be positioned just above the barre (Handle Bar) to shoulder height
• Small to big ranges of motion

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REAR DELT VARIATIONS
• Palms face back
• Straight or bent arms
• Small to big ranges of motion
• Single or double arms

TRICEP VARIATIONS
• Palms face in or up
• Straight or bent arms
• Small to big ranges of motion

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TROUBLESHOOTING

Gripping the weights: Think about a light wrap of the fingers around the weight.

Knees Locking: Keep a soft bend in the legs so knees don’t lock out.

Alignment: Maintain a neutral spine.

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 INCLINED PULL UP

SETUP
• Sit under barre at the edge
• Knees are bent
• Wide, overhand grip
• Lean back
• Neutral neck and spine
• Lift hips

MOVEMENT VARIATIONS
• Small to big ranges of motion
• Legs bent or straight

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TROUBLESHOOT
Make sure to pull down on the bar to secure.

Bend knees to make this exercise easier; reduce your range of motion.

Action happens because elbows bend out to the side while arms move inside shoulder joints.

Do not let head drop or back move into extension. Keep hips slightly tucked under with rib cage
closed and chin down to keep the back totally still while the arms move.

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 CORE

SETUP
• Use bar and take hands at a comfortable distance
• Lean back, heels up, balls of the feet (or toes) down
• Make sure head in line with spine
• Neutral spine (tendency is to tuck under here; don’t)
• Keep heels superglued together
• Raise heels all the way up making sure legs are in line with feet
• Bend knees

BREATH WORK

INHALE EXHALE

The images above show what your core should look like when you inhale and exhale.
Remember that nothing in your “structure” should change but the rib cage on the inhale and
exhale. Shoulders are in their place, back stays still, and tailbone stays neutral / behind you
naturally as you lean.

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BIG CURL TO EXTENSION

Big ROM and helpful to both stretch back and shoulders, but also to teach what “neutral is.”
Inhale in neutral.

• Exhale and curl knees to chest as you round back, close rib cage as you pull in abs and
lift pelvic floor.
• Inhale back to the start and slightly extend the spine looking up, pulling chin down, and
slightly untucking the hips but without letting back overarch. Feel action in the back and
neck muscles.

NEUTRAL ABS

• Lift legs up either bent or straight while keeping spine neutral.

• Move legs down or up, in or out, single or double.

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CAN CAN

• Inhale and shift over onto one hip.

• Exhale and extend legs as much as possible.
• Inhale and move back to center.
• Repeat other side.

TROUBLESHOOT
Watch for rounding of the spine and be sure to maintain a neutral position.

Don’t overarch the back.

Don’t let head drop.

It’s important to really connect breath to movement.

Watch full extension of legs in both the “Can-Can” move. If you are not flexible enough in the
back of the legs (or strong enough in the front of the legs/front core), you may have to only go
up halfway. (Think Tabletop). Do not let extending your legs change the shape of your back/
shoulders.

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 BASIC STRETCH SERIES
You can do any of these stretches after you work the targeted muscles. But you want to add in a
stretch segment at the end of each session or class. They should go in this order. Hold each
stretch 20-30 seconds; change sides. Repeat. (If you are running short on time, once per side is
fine). I like to either turn music down or turn on downtempo music or relaxation stretch type
music to encourage calmness.

QUAD STRETCH

Set Up
• R Foot in R Hand
• Weight in standing heel
• Tuck pelvis under
• Pull knee down and back under you
• Lift up tall
• Hold for a few breaths

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HAMSTRING STRETCH

Set Up
• Legs hips distance
• One leg forward, one leg back
• Hinge at pelvis. Take hinge as far as you can, stop when hamstrings feel tight. watch for
rounding of the spine or turning out the back hip
• Legs straight and try to square hips off
• Untuck tailbone
• You can flex the foot for a deep stretch

If your client has tight hamstrings they may have to stay a little higher. For a more advanced
stretch you can have the client flex the front foot.

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INNER THIGH STRETCH

Set Up
• Step out wider
• One leg forward, one leg back
• Hinge at pelvis. Take hinge as far as you can, stop when hamstrings feel tight. Watch for
rounding of the spine
• Legs straight and lift back leg’s hip up
• Can add a spine twist; pull down on barre with front hip’s hand; take other hand to lifted
hip to know which way to twist

FIGURE FOUR STRETCH

Set Up
• Cross right ankle over left thigh
• Flex left foot
• Weight in the standing heel

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 • Sit down like you are sitting into a chair
• Don’t pull back on the bar
• Untuck hips
• Keep back straight (head in line with spine)

TRICEP SIDE BEND

Set Up
• Wide legs
• Take finger tips down and in between shoulder blades
• Bend over to the opposite side of the arm you are stretching
• Switch

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CHEST OPENER STRETCH

Set Up
• Take arms behind you
• Externally rotate arms inside shoulder joints
• Clasp hands and press heels of hands together if you can
• Lift arms up to increase the stretch

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30 MINUTE CLASS TEMPLATE TIME

WARM UP 3 TOTAL MINUTES

THIGH BOUNCE 5 TOTAL MINUTES

Parallel 1 Minute

Bounce 30 Seconds

V Position 1 Minute

Bounce 30 Seconds

High V 1 Minute

High V Lean 30 Seconds

Bounce 30 Seconds

SEAT BOUNCE 6 TOTAL MINUTES

Standing Right 1 Minute

Bounce 30 Seconds

Standing Left 1 Minute

Bounce 30 Seconds

See Saw 1 Minute

Bounce 30 Seconds

See Saw Left 1 Minute

Bounce 30 Seconds

LIGHT WEIGHTS 4.5 TOTAL MINUTES

Lateral 1 Minute

Front 1 Minute

Biceps 30 Seconds

Back Shoulder 1 Minute

Triceps 1 Minute

PULL UP 1.5 Minutes Bounce 30 Seconds 2 TOTAL MINUTES

CORE 4 TOTAL MINUTES

Breathwork Balls of Feet Down 30 Seconds

Curl-Neutral-Extension 30 Seconds

Neutral Taps of Bent Legs 1 Minute

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30 MINUTE CLASS TEMPLATE TIME

Neutral Tabletop Holds 1 Minute

Bounce 1 Minute

STRETCH 5 TOTAL MINUTES

Quads 20, 20, 20, 20

Hamstrings Right to Inner Thigh Twist Up 1 Minute

Hamstrings Left to Inner Thigh Twist Up 1 Minute

Figure Four 20, 20, 20, 20

Triceps Side Bend 20, 20

Chest Opener 1 Minute

TOTAL TIME 30 MINUTES

***Alternate Pull Up and Core Section:

You can combine these and leave out the bounce by doing

30 seconds of Pull Ups

60 Breath work

30 Pull Ups

60 Curl Neutral Extend

30 Pull Ups

60 Tiny Knee Taps

30 Table Top holds.

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45 MINUTE CLASS TEMPLATE TIME

WARM UP 3 TOTAL MINUTES

CARDIO BOUNCE 3 TOTAL MINUTES

THIGH BOUNCE 10 TOTAL MINUTES

Parallel 1 Minute

Bounce 1 Minute

High V 1 Minute

Bounce 1 Minutes

Parallel 1 Minute

Bounce 1 Minute

Leg Lifts Right 1 Minute

Bounce 1 Minute

Leg Lifts Left 1 Minute

Bounce 1 Minute

SEAT BOUNCE 10 TOTAL MINUTES

See Saw Right 1 Minute

See Saw Left 1 Minute

Bounce 1 Minute

Hinge Turnout Right 1 Minute

Hinge Turnout Left 1 Minute

Bounce 1 Minute

See Saw Right 30 Seconds

Hinge Bent Knee Turnout 30 Seconds

Bounce 1 Minute

See Saw Left 30 Minutes

Hinge Bent Knee Turnout 30 Minutes

Bounce 1 Minutes

ARMS 4 TOTAL MINUTES

Front Shoulder (see two below) 1 Minute

Alternate Arms 30 Seconds

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45 MINUTE CLASS TEMPLATE TIME

Bicep at Shoulder Height 30 Seconds

Middle Shoulder (see two below) 1 Minute

Full ROM 30 Seconds

In and Out with Palms Down 30 Seconds

Back Shoulder (see two below) 1 Minute

Full ROM Arms to Shoulder Height 30 Seconds

Little Ups Palms Face Back 30 Seconds

Triceps 1 Minute

Bend Arms In and Up 30 Seconds

Little Ups 30 Seconds

(weights down and out of the way after final arm move)

BOUNCE 3 TOTAL MINUTES (optional)

INCLINED PULL UPS WITH CORE COMBO 6 TOTAL MINUTES

(you will move from Pull Ups to Core Moves and
back to Pull Ups for adequate rest/fatigue)

Pull Ups 1 Minute

(set up, slow moves, allow clients to move at their level,
and expect 6-8 pull ups)

Breath Work in Neutral to Flex and Extend 1 Minute

Pull Ups 1 Minute

Table Top Taps 1 Minute

Pull Ups 1 Minute

Can Can 1 Minute

STRETCH 5 TOTAL MINUTES

Standing Quads 1 Minute (right, left)

Figure Four 1 Minute (right, left)

Hamstrings Right to Spine Twist 1 Minute

Hamstrings Left to Spine Twist 1 Minute

Triceps to Chest 1 Minute

TOTAL TIME 44 Minutes

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