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The Exercises
Click on each picture for an explanation

Begin with a gentle bounce
Forward Stretch
Downward Stretch
Forward Kick
Forward Knee Lift
Forward Lean Leg Raise
Twist
Upper Body Overhead Arm Movements
Punching Movement
Forward Arm Pull
Side Arm Pull
Front Shoulder Pull
Chest Press
Wrist Curls (First Picture)
Wrist Curl (Second Picture)
Overhead Triceps Extension
Rowing Movement
Lateral Raise
Rowing Movement from Below