{ "warmup": [{ "id": 0, "name": "Leg Kicks", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 1, "name": "Walking High Knees", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 2, "name": "Hip Circles", "description": "", "area": [ "core", "full" ] }, { "id": 3, "name": "Arm Circles", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 4, "name": "Neck Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 5, "name": "Wrist Stretch", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 6, "name": "Jog on the Spot", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 7, "name": "Knee Hugs", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 8, "name": "Jumping Jacks", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 9, "name": "Lying Torso Twist", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 10, "name": "Dynamic Knee Hugs", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 11, "name": "Cobra Stretch", "description": "", "area": [ "core", "full" ] }, { "id": 12, "name": "High Knees", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 13, "name": "Knees to Chest", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 14, "name": "Squat with Reach + Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 15, "name": "Alternating Reverse Lunge", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 16, "name": "Walk outs", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 17, "name": "Deep Lunge Hip Opener", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 18, "name": "Butt Kickers", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 19, "name": "Deep Squat with Arms Overhead", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 20, "name": "Star Stretch", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 21, "name": "Reverse Lunge with Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 22, "name": "Ankle Rotations", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 23, "name": "Torso Twist", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 24, "name": "Squat Groin Stretch", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 25, "name": "Side to Side Squat", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 26, "name": "Arm Overhead Side Stretch", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 27, "name": "Dynamic Hamstring Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 28, "name": "High Plank Hip Opener", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 29, "name": "Hip Mobility", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 30, "name": "T Spine Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 31, "name": "Shoulder Rotations", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 32, "name": "Lateral Leg Kicks", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 33, "name": "Glute Kickbacks", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 34, "name": "Thoracic Opening", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 35, "name": "Shoulder Rolls", "description": "", "area": [ "upper", "full" ] }, { "id": 36, "name": "Reach Up Reach Down", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 37, "name": "Lateral Lunge", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 38, "name": "Hip Adductions", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 39, "name": "Shoulder Rolls / Arm Circles", "description": "", "area": [ "upper", "full" ] }, { "id": 40, "name": "Table Top Rockers", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 41, "name": "Alternating Lunge with Arms Overhead", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 42, "name": "Squat with High Knee", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 43, "name": "March On the Spot", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 44, "name": "Side Bend with Arms Overhead", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 45, "name": "Wide Squat reach up", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 46, "name": "Squat Side to Side", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 47, "name": "Light Jogging", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 48, "name": "Lunge With Overhead Reach", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 49, "name": "Wrist Circles", "description": "", "area": [ "upper", "full" ] }, { "id": 50, "name": "Reverse Lunge", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 51, "name": "Knee Rock Back", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 52, "name": "Slow Mountain Climbers", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 53, "name": "Reverse Lunge With Knee Drive", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 54, "name": "Leg Swing to Opposite Hand", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 55, "name": "Kneeling Lunge", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 56, "name": "Plank Lunge With Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 57, "name": "Side To Side Lunge With Rotation", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 58, "name": "Jog With Wrist Mobilisation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 59, "name": "Scorpion", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 60, "name": "Plank Saw", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 61, "name": "Jog or March on the Spot", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 62, "name": "Squat with Reach Side to Side", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 63, "name": "Leg Swings", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 64, "name": "High Plank Deep Lunge", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 65, "name": "Deep Squat With Reach", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 66, "name": "Squat Hold", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 67, "name": "1 Walk Outs / 2 High Plank Shoulder Tap", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 68, "name": "Kneeling Wrist Mobilisation", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 69, "name": "Reverse Plank", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 70, "name": "Side to Side Skip", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 71, "name": "Wide Squat with Overhead Reach", "description": "", "area": [ "lower", "full" ] }, { "id": 72, "name": "Wide Leg Walk Outs", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 73, "name": "Fast Feet", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 74, "name": "Plank Walkout", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 75, "name": "Side To Side Lunge", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 76, "name": "Lying Leg Crossovers", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 77, "name": "Deep Lunge Hip Opener with Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 78, "name": "Jump with Hip Hinge", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 79, "name": "Arm Swing with Tip Toe", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 80, "name": "Torso Rotations", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 81, "name": "Dynamic Spiderman", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 82, "name": "Wide Stance Squat", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 83, "name": "Straight Arm Circles", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 84, "name": "Multi Plane Lunges", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 85, "name": "Shoulder Roll with Knee Bend", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 86, "name": "Cross Jab", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 87, "name": "Side Lunge Toe Touch", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 88, "name": "Hug Knees To Chest", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 89, "name": "Knee Push Up", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 90, "name": "Alternating Reverse Lunge with Knee Drive", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 91, "name": "Squat", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 92, "name": "Squat + Reach", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 93, "name": "Table Top Rocker", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 94, "name": "Slow Walk Outs", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 95, "name": "Pop Squat", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 96, "name": "Sumo Squat with Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 97, "name": "Side to Side Jab With Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 98, "name": "Side to Side Box Jab", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 99, "name": "High Plank Opposite Toe Touch with Reach", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 100, "name": "Reverse Lunge with High Knee Pop", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 101, "name": "Frog Walk Ins with Rotation", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 102, "name": "Power Skips", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 103, "name": "Star Jump Toe Taps", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 104, "name": "Cross Jacks", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 105, "name": "Hand Release Push Up", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 106, "name": "Butterfly Sit-up", "description": "", "area": [ "core", "full" ] }, { "id": 107, "name": "Plank Toe Taps", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 108, "name": "Skips", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 109, "name": "Under Leg Touches", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 110, "name": "Slow Pressup", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 111, "name": "Foot to Hand", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 112, "name": "High Knee Punches", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 113, "name": "Hip Flexor Drill", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 114, "name": "Squat with High Knee Cross", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 115, "name": "Lunge with Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 116, "name": "Alternating Single leg Good Mornings", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 117, "name": "Arms Overhead Squat", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 118, "name": "Side Step Squat", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 119, "name": "Star Jumps", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 120, "name": "Slow Pushup", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 121, "name": "Squats", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 122, "name": "Squat Step Side to Side", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 123, "name": "Lateral Arm Swing", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 124, "name": "Mountain Climbers", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 125, "name": "Walk Out with Reach Up", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 126, "name": "Alternating Reverse Lunge Arms Overhead", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 127, "name": "Forward & Back Chest Stretch", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 128, "name": "In And Out Squat Jumps", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 129, "name": "Squat With Reach + Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 130, "name": "Squat Knee Crunch Twist", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 131, "name": "Walk Out into Vinyasa Flow", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 132, "name": "Split Lunge Mountain Climber", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 133, "name": "Standing Burpee", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 134, "name": "Squat Jump", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 135, "name": "Arm Rotation", "description": "", "area": [ "upper", "full" ] }, { "id": 136, "name": "Wrist Mobilisation", "description": "", "area": [ "upper", "full" ] }, { "id": 137, "name": "Slow Walkout / Overhead Reach", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 138, "name": "Toe Tap", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 139, "name": "Standing Rotations", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 140, "name": "Reach down & Walk out", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 141, "name": "Plank Ups", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 142, "name": "Butt Kickers with Squat", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 143, "name": "Squat pulses", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 144, "name": "Alternating Lunge", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 145, "name": "Alternating Lunge With Reach", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 146, "name": "Side to Side Jab with Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 147, "name": "Deep Lunge with Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 148, "name": "Duck Under Side to Side", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 149, "name": "Power Knee", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 150, "name": "Glute Bridge", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 151, "name": "Hamstring Stretch", "description": "", "area": [ "core", "lower", "full" ] }, { "id": 152, "name": "Plank / Down Dog", "description": "", "area": [ "core", "lower", "full" ] } ], "workout": [{ "id": 153, "name": "Knees Up Ab Crunch", "description": "", "type": [ "strength" ], "level": [ "intermediate", "advanced" ], "area": [ "core", "full" ] }, { "id": 154, "name": "Legs Raised Ab Crunch", "description": "", "type": [ "strength" ], "level": [ "intermediate", "advanced" ], "area": [ "core", "full" ] }, { "id": 155, "name": "Bent Leg Raises", "description": "", "type": [ "strength" ], "level": [ "beginner", "intermediate" ], "area": [ "core", "full" ] }, { "id": 156, "name": "Corpse Sit-up", "description": "", "type": [ "strength" ], "level": [ "intermediate", "advanced" ], "area": [ "core", "full" ] }, { "id": 157, "name": "Ab Scissors", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "core", "full" ] }, { "id": 158, "name": "Parallel Stance Squat", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 159, "name": "Push Up", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "upper", "full" ] }, { "id": 160, "name": "Squat Jumps", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 161, "name": "Butterfly Sit-up", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "core", "full" ] }, { "id": 162, "name": "Alternating Reverse Lunge", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 163, "name": "Plank Push Up", "description": "", "type": [ "cardio", "strength" ], "level": [ "intermediate", "advanced" ], "area": [ "core", "upper", "full" ] }, { "id": 164, "name": "Lateral Lunge", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 165, "name": "Alternating Single Leg V-up", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "core", "full" ] }, { "id": 166, "name": "Hand Release Push Up", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "upper", "full" ] }, { "id": 167, "name": "V Sit-Up", "description": "", "type": [ "cardio", "strength" ], "level": [ "intermediate", "advanced" ], "area": [ "core", "full" ] }, { "id": 168, "name": "Jumping Jacks", "description": "", "type": [ "cardio" ], "level": [ "beginner", "intermediate" ], "area": [ "lower", "full" ] }, { "id": 169, "name": "Jumping Jacks Hands to Knees", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate" ], "area": [ "upper", "lower", "full" ] }, { "id": 170, "name": "Alternating Reverse Lunge 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"area": [ "lower", "full" ] }, { "id": 176, "name": "Curtsy Lunge / Squat Jump Combo", "description": "", "type": [ "cardio" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 177, "name": "Glute Bridge Raises", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 178, "name": "Squat with Lateral Leg Lift", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 179, "name": "Skaters", "description": "", "type": [ "cardio" ], "level": [ "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 180, "name": "Side to Side Floor Touch", "description": "", "type": [ "cardio" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 181, "name": "Glute Bridge Hold + Pulse", "description": "", "type": [ "cardio", "strength" 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"Plyo Lunge with Pulse", "description": "", "type": [ "cardio", "strength" ], "level": [ "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 476, "name": "Ab Crunch with Leg Raise + Arms Overhead", "description": "", "type": [ "cardio", "strength" ], "level": [ "intermediate", "advanced" ], "area": [ "core", "full" ] }, { "id": 477, "name": "High Knee Side to Side", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 478, "name": "Alternating Side Lunge with Overhead Reach", "description": "", "type": [ "cardio", "strength" ], "level": [ "beginner", "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 479, "name": "4 Skaters / 4 Squats to Tip Toe", "description": "", "type": [ "cardio" ], "level": [ "intermediate", "advanced" ], "area": [ "lower", "full" ] }, { "id": 480, "name": "2 Knee Push Up / 5 Mountain Climbers", "description": "", "type": [ "cardio" ], 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"intermediate", "advanced" ], "area": [ "lower", "full" ] } ], "cooldown": [{ "id": 492, "name": "Arm Overhead Side Stretch", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 493, "name": "Shoulder Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 494, "name": "Tricep Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 495, "name": "Hamstring Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 496, "name": "Kneeling Hip Flexor Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 497, "name": "Child's Pose", "description": "", "area": [ "upper", "full" ] }, { "id": 498, "name": "Seated Rotation", "description": "", "area": [ "upper", "lower", "full" ] }, { "id": 499, "name": "Seated Hamstring Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 500, "name": "Lying Torso Twist", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 501, "name": "Seated Glute Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 502, "name": "Deep Lunge Hip Flexor Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 503, "name": "Seated Chest Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 504, "name": "Seated Side Bend", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 505, "name": "Glute Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 506, "name": "Quad Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 507, "name": "Side Lunge Stretch", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 508, "name": "Standing Forward Fold", "description": "", "area": [ "upper", "lower", "full" ] }, { "id": 509, "name": "Kneeling Hamstring Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 510, "name": "Lying Glute Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 511, "name": "Hamstring Hold", "description": "", "area": [ "lower", "full" ] }, { "id": 512, "name": "Tricep Shoulder Cross Body Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 513, "name": "Chest Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 514, "name": "Lying Knee to Chest", "description": "", "area": [ "lower", "full" ] }, { "id": 515, "name": "Child's Pose with Lat Stretch", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 516, "name": "Standing Hamstring Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 517, "name": "Seated Upper Body Stretch", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 518, "name": "Standing Chest Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 519, "name": "Cross Arm Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 520, "name": "Deep Lunge Hip Opener with Rotation", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 521, "name": "Kneeling Lunge", "description": "", "area": [ "lower", "full" ] }, { "id": 522, "name": "Standing Quad Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 523, "name": "Ab Stretch Out", "description": "", "area": [ "core", "full" ] }, { "id": 524, "name": "Cat Cow", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 525, "name": "Seated Side Stretch", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 526, "name": "Over Arm stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 527, "name": "Pigeon stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 528, "name": "Cobra Stretch", "description": "", "area": [ "core", "full" ] }, { "id": 529, "name": "Spine Roll Down / Roll Up", "description": "", "area": [ "full" ] }, { "id": 530, "name": "Side Reach Seated", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 531, "name": "Child's Pose Lat Reach", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 532, "name": "Torso Twist", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 533, "name": "Wide Knee Childs Pose", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 534, "name": "Seated Butterfly Stretch", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 535, "name": "Seated Groin Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 536, "name": "Seated Forward Reach", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 537, "name": "Straight Leg Forward Reach", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 538, "name": "Runners Lunge", "description": "", "area": [ "lower", "full" ] }, { "id": 539, "name": "Upper Back Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 540, "name": "Neck Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 541, "name": "Wide Feet Hamstring Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 542, "name": "Deep Squat Hold", "description": "", "area": [ "lower", "full" ] }, { "id": 543, "name": "Cross Body Stretch", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 544, "name": "Lying Quad Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 545, "name": "Lunge with Rotation Stretch", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 546, "name": "Kneeling Chest Stretch", "description": "", "area": [ "upper", "full" ] }, { "id": 547, "name": "Seated Twist", "description": "", "area": [ "core", "upper", "full" ] }, { "id": 548, "name": "Lying Hamstring Stretch", "description": "", "area": [ "lower", "full" ] }, { "id": 549, "name": "Seated Knee Hug", "description": "", "area": [ "core", "upper", "lower", "full" ] }, { "id": 550, "name": "Hanging rag doll", "description": "", "area": [ "upper", "lower", "full" ] }, { "id": 551, "name": "Lunge With Overhead Reach", "description": "", "area": [ "lower", "full" ] }, { "id": 552, "name": "Calf Stretch", "description": "", "area": [ "lower", "full" ] } ] }