Rewards:

Score: 2287 Level: Gold

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List of Exercises:

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  1. AROM lumbar alt arm/leg (hip bird dog) w/ball

  Exercise Instructions:

  • Begin lying with hips over ball as shown.
  • Extend the right leg while lifting the left arm.
  • Hold 2-3 secs.
  • Return to start position and repeat with left leg and right arm.

  • Perform 5 sets of 1 minute(s), once a day.
  • Use Ball.
  • Rest 1 Minute between sets.
  • Perform 1 repetition every 4 Seconds.

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  2. Resist shld ext bil stand w/elastic

  Exercise Instructions:

  • Secure elastic at waist level as shown.
  • Face toward elastic.
  • Grasp elastic in hands, and pull backwards, keeping elbows straight.
  • Return to start position.

  Special Instructions:
  Maintain neutral spine in low back.

  • Perform 3 sets of 10 repetition(s), once every other day.
  • Use Red Elastic.
  • Rest 1 Minute between sets.
  • Perform 1 repetition every 4 Seconds.

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  3. Resist elbow flx diag alt bil w/wt (Buzzy Curl)

  Exercise Instructions:

  • Begin with feet about hip distance apart.
  • Hold weights in hands at sides, palms inward.
  • Bend elbow, lifting one weight up and across to center of chest with palm facing chest.
  • Lower weight while raising other weight in the same manner.

  • Perform 3 sets of 10 repetition(s), once every other day.
  • Use 5 Lbs.
  • Rest 1 Minute between sets.
  • Perform 1 repetition every 4 Seconds.

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