| Muscle | Isometric | Stretch | Duration 53 minutes |
| Warm Up | Jog, Bicycle, Treadmill, Swim | 10 | |
| Calf: Grastrocnemius Soleus |
Calf Raises: Inside, Middle, Outside |
Bench Calf Extension: Inside, Middle, Outside Bent-Knee Calf Stretch |
4 |
| Thigh Back: Biceps Femoris Semitendinosus Semimembranosus Adductor Magnus, Longus, Brevis |
Machine Leg Raises |
Toe Touch, 1 Straight Leg Stretch, 1 Standing Bench HS Stretch, 1 Sitting HS Stretch, 1 Seated Bench HS Stretch, 2 Ankle Reach 2 Leg, 2 Ankle Reach Front, 2 Lying HS Stretch, 2 |
4 |
|
Gluteus: Maximus, Medius, Minimus Piriformis |
Machine Leg Press |
Knee to Chest w/Toe Flex Figure 4 Knee to Opposite Chest w/Toe Ext Seated Twist |
4 |
| Back: Lower Intertransversarii Laterales |
Alternate Arm/Leg Raises Alternate Lumbar Press/Back Arch |
Pelvic Tilt w/Raises Lumbar Press Back Arch |
3 |
| Thigh Inner:
Gracilis |
Machine Groin Press | Groin Stretch: Wall, 1, Supine, 2 |
2 |
| Thigh Outer:TFL | Side of Leg Stretch | 1 | |
| Back: Upper: Teres Major/Minor Rhomboid Major/Minor Supra/Infra Spinalis Middle: Latissimus Dorsi Erector Spinae |
Dumbbell/Barbell Lifts |
Front Pull Out Lateral Bend Standing Twist |
4 |
| Shoulder: Deltoid | Dumbell/Barbell Press Pull Ups |
External Rotation, 1 Rotator Cuff, 1 Deltoid Stretch, 1,2 Internal Rotation, 2 Reach Stretch, 2 |
3 |
| Triceps Brachii |
Bench Press Universal Pull Downs Dumbbell Press |
Arm Over Head Stretch Towel-Assisted Over Head Stretch |
3 |
| ForeArm: Brachioradialis Extensor Carpi Radialis Longus/Brevis Anconeus Extensor/Flexor Ulnaris Extensor Digitorum |
Wrist Curls |
Wrist Extension/Flex w/Side Lunge Wrist/Ankle Extension/Flex |
2 |
| Neck: Occipitalis Semispinalis/Splenius Capitis Scalene: Anterior, Medius, Posterior Levator Scapulae Trapezius |
Neck Tilt Neck Tilt w/Arm Jaw Tuck |
3 | |
| Abs: Rectus Abdominis External/Internal Abdominal Oblique Transverse Abdominis |
Knee Raises Knee Raises w/Crunch, Bicycle Knee Raises w/Side Crunch Bicycle w/Side Crunch Knees to Chest/Leg Extension w/Crunch |
Supine Tall Stretch Lying Back Extension |
10 |