[[{"exerciseName":"Wrist Warm Up","exerciseNotes":"Follow along","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"120","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bca66f0dcd4bd2f3d50","workoutExerciseItemID":"66167bca66f0dcd4bd2f3d50","workoutExerciseFullName":"Wrist Warm Up"}],[{"exerciseName":"Band Shoulder Shrugs","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bca3bab389eb5e8f875","workoutExerciseItemID":"66167bca3bab389eb5e8f875","workoutExerciseFullName":"Band Shoulder Shrugs"},{"exerciseName":"Band Shoulder Dislocates","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bca3bab389eb5e8f872","workoutExerciseItemID":"66167bca3bab389eb5e8f872","workoutExerciseFullName":"Band Shoulder Dislocates"}],[{"exerciseName":"Band Hip Thrusts","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bcbdbf03dc967fe1b31","workoutExerciseItemID":"66167bcbdbf03dc967fe1b31","workoutExerciseFullName":"Band Hip Thrusts"},{"exerciseName":"Beginner Wall Handstand","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bcc549e2a9f08a3032e","workoutExerciseItemID":"66167bcc549e2a9f08a3032e","workoutExerciseFullName":"Beginner Wall Handstand"}],[{"exerciseName":"Single Leg Hip Thrusts","exerciseNotes":"Each side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bcc2439cc7e1a1c097f","workoutExerciseItemID":"66167bcc2439cc7e1a1c097f","workoutExerciseFullName":"Single Leg Hip Thrusts"},{"exerciseName":"Single Arm Overhead Press","exerciseNotes":"Each side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bcce9e0f5dd3694ddbb","workoutExerciseItemID":"66167bcce9e0f5dd3694ddbb","workoutExerciseFullName":"Single Arm Overhead Press"}],[{"exerciseName":"Reverse Lunges","exerciseNotes":"Each side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bcc93a6178461544da7","workoutExerciseItemID":"66167bcc93a6178461544da7","workoutExerciseFullName":"Reverse Lunges"},{"exerciseName":"Waiter Carrys","exerciseNotes":"Each side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bcce9e0f5dd3694ddd2","workoutExerciseItemID":"66167bcce9e0f5dd3694ddd2","workoutExerciseFullName":"Waiter Carrys"}],[{"exerciseName":"Side Plank Leg Raises","exerciseNotes":"Each side ","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bccd25b29e93e0b63af","workoutExerciseItemID":"66167bccd25b29e93e0b63af","workoutExerciseFullName":"Side Plank Leg Raises"}],[{"exerciseName":"Hamstring Flexibility - Phase 1","exerciseNotes":"Follow along","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"120","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bcc348f0af7dbb01e5f","workoutExerciseItemID":"66167bcc348f0af7dbb01e5f","workoutExerciseFullName":"Hamstring Flexibility - Phase 1"}]]