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Phase 1.1 Exercise

The document outlines an exercise protocol plan consisting of morning/evening exercises and post-meal exercises. The morning/evening exercises last 35-40 minutes and include a warm up, yoga, sun salutations, planks, and optional pushups. The post-meal exercises last 10 minutes and include stair climbing and a nitric oxide dump exercise, with variations based on BMI category. Links to instructional videos are provided for each exercise.

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Rhythm Mishra
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116 views2 pages

Phase 1.1 Exercise

The document outlines an exercise protocol plan consisting of morning/evening exercises and post-meal exercises. The morning/evening exercises last 35-40 minutes and include a warm up, yoga, sun salutations, planks, and optional pushups. The post-meal exercises last 10 minutes and include stair climbing and a nitric oxide dump exercise, with variations based on BMI category. Links to instructional videos are provided for each exercise.

Uploaded by

Rhythm Mishra
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

FFD PHASE 1.

1 EXERCISE PROTOCOL PLAN


Activation and Circulation Exercise Sequence (ACES) & Anti-
Gravity Exercise Sequence (AGES)
Morning OR evening exercises:
Name of the Time Dosage for all Link for exercise
exercise needed BMI categories
(min)
World’s best 35-40 One round https://youtu.be/Wcta9BRi_i
warm up o
Reach up to 20
in 1 set by end https://youtu.be/d8uDl0_T5
Super Brain Yoga 1 of 1st Month QI

Regular-
https://www.youtube.com/w
atch?v=iFlKRwP4huU
Start slowly Chair-
Chair or regular 12 with 4 cycles a https://www.youtube.com/w
Surya Namaskar day. In 4 weeks atch?v=9DGKdhJSc5Q
reach 24 cycles Modified for knee pain-
https://youtu.be/63kKVJH3a
nk
For Low Back Pain and Knee
Pain -
https://youtu.be/gN2LjH-
Vtpw

Palm Planks 2 15 sec x 3 reps https://www.youtube.com/w


(Santulasana) going up to 30 atch?v=gz_Lyocga20
sec x 3 reps
Optional exercise:
Name of the Time Dosage for all Link for exercise
exercise needed BMI
(min) categories
Push ups 5 3 sets of 10 https://youtu.be/90AABclAL1M

Post meal exercises:

Name of the Time BMI Guideline Link for


exercise needed category exercise
(min) (kg/sq.
mt.)
19-23 Only NOD with 1
Staircase litre water bottle in
climbing and each hand https://yout
Modified 23-25 Weighted stair u.be/QOrBr
Nitric Oxide
10
climbing (5-10 kgs) az2Lr0
Dump (NOD) and NOD with 1 litre
water bottle in each
hand
Above 25 Stair climbing and
NOD with 1 litre
water bottle in each
hand

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