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Warm- up
Shoulder Circle
Seated Side Bend
Arm Circles
Trunk Circle
Marching in Place
Core
Push Ups
Kneel Push Ups
4.2.2
Chair Planks
Leg Raises
4.2.4 Cruches
Seated Twist
Bridge
Upper Body
Wall Push Ups
One Arm Dumbell
Dumbell Press
Dumbell Curls
Dumbell Bench Flyes
Dumbell Bench Press
Dumbell Extension
Legs/Lower Body
Squats
Calf Raises
Sit to Stand
Standing Leg Lift
4.4.5 Step ups
4.4.6 Lunges
Leg Extension
Mobility and Flexibility
Heel to toe Walk
Single Leg Stand
Standing leg side lifts
Leg Back Lift
Side bend with dumbell
Cool Down
Back Stretch
Ankle Rolls
Hip or chair Marching
Hip Circle
Sitted Forward Bend
Additional Exercise
Chest Stretch
4.7.4
Cat Cow Stretch
Pelvic Tilts
Mountain Climber
Crossover Crunches
Russian Twists
Seated Dumbell Curls
Lateral Dumbbell Raises
Chair Dips
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