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last data update: 2011/10/14, 21:08
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DSL connection (average): 1.96 s
modem (average): 15.92 s
HTTP headers
HTTP/1.1 200 OK
Date: Sat, 15 Oct 2011 04:08:28 GMT
Server: Apache mod_fcgid/2.3.6 mod_auth_passthrough/2.1 mod_bwlimited/1.4 FrontPage/5.0.2.2635
X-Powered-By: PHP/5.2.17
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Set-Cookie: PHPSESSID=1e9373301ab709056eea40447222e353; path=/
Connection: close
Content-Type: text/html; charset=UTF-8
Information about DNS servers
| sealgrinderpt.com | A | 174.120.154.92 | IN | 14400 | |
| sealgrinderpt.com | SOA | ns2117.hostgator.com | root.gator1059.hostgator.com | 2011022000 | 86400 7200 3600000 86400 IN 43200 |
| sealgrinderpt.com | MX | 0 | sealgrinderpt.com | IN | 14400 |
| sealgrinderpt.com | TXT | v=spf1 a mx include:websitewelcome.com ~all | Array | IN | 14400 |
| sealgrinderpt.com | NS | ns2117.hostgator.com | IN | 43200 | |
| sealgrinderpt.com | NS | ns2118.hostgator.com | IN | 43200 |
Received from the first DNS server
Request to the server "sealgrinderpt.com"
You used the following DNS server:
DNS Name: ns2117.hostgator.com
DNS Server Address: 174.120.154.66#53
DNS server aliases:
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REQUEST SECTION:
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sealgrinderpt.com. 14400 IN MX 0 sealgrinderpt.com.
sealgrinderpt.com. 86400 IN SOA ns2117.hostgator.com. root.gator1059.hostgator.com. 2011022000 86400 7200 3600000 86400
sealgrinderpt.com. 86400 IN NS ns2118.hostgator.com.
sealgrinderpt.com. 86400 IN NS ns2117.hostgator.com.
sealgrinderpt.com. 14400 IN A 174.120.154.92
SECTION NOTES:
sealgrinderpt.com. 14400 IN A 174.120.154.92
ns2117.hostgator.com. 14400 IN A 174.120.154.66
ns2118.hostgator.com. 14400 IN A 174.120.154.67
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Received from the second DNS server
Request to the server "sealgrinderpt.com"
You used the following DNS server:
DNS Name: ns2118.hostgator.com
DNS Server Address: 174.120.154.67#53
DNS server aliases:
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REQUEST SECTION:
sealgrinderpt.com. IN ANY
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sealgrinderpt.com. 14400 IN TXT "v=spf1 a mx include:websitewelcome.com ~all"
sealgrinderpt.com. 14400 IN MX 0 sealgrinderpt.com.
sealgrinderpt.com. 86400 IN SOA ns2117.hostgator.com. root.gator1059.hostgator.com. 2011022000 86400 7200 3600000 86400
sealgrinderpt.com. 86400 IN NS ns2117.hostgator.com.
sealgrinderpt.com. 86400 IN NS ns2118.hostgator.com.
sealgrinderpt.com. 14400 IN A 174.120.154.92
SECTION NOTES:
sealgrinderpt.com. 14400 IN A 174.120.154.92
ns2117.hostgator.com. 14400 IN A 174.120.154.66
ns2118.hostgator.com. 14400 IN A 174.120.154.67
Received 274 bytes from address 174.120.154.67#53 in 45 ms
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Location
IP: 174.120.154.92
continent: NA, country: United States (USA), city: Houston
Website value
rank in the traffic statistics:
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Basic information
website build using CSS
code weight: 101.43 KB
text per all code ratio: 8 %
title: SEAL Grinder PT — ...a Navy SEAL workout using bodyweight exercises...
description: …a Navy SEAL workout using bodyweight exercises…
keywords: seal grinder pt, navy seal workout,
encoding: UTF-8
language: en-US
Website code analysis
one word phrases repeated minimum three times
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| 15 | 10 |
| 2011 | 10 |
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| swivel | 10 |
| kicks | 10 |
| Share | 10 |
| 25 | 10 |
| CrossFit | 10 |
| Hip | 9 |
| for | 9 |
| arm | 9 |
| PT | 9 |
| article | 8 |
| → | 8 |
| [...] | 8 |
| Enjoy: | 8 |
| full | 8 |
| Read | 8 |
| SEALgrinderPT | 8 |
| grinder | 7 |
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| stretch | 6 |
| rotations | 6 |
| Standing | 6 |
| workout | 6 |
| hip | 5 |
| press, | 5 |
| out | 5 |
| throughs | 5 |
| overs | 5 |
| you | 5 |
| Arm | 5 |
| pass | 5 |
| Yoga | 5 |
| forward | 5 |
| fling | 5 |
| – | 5 |
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| Press, | 3 |
| your | 3 |
| windmills | 3 |
two word phrases repeated minimum three times
| Phrase | Quantity |
|---|---|
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| each way | 22 |
| each leg | 12 |
| stretch 10 | 12 |
| Navy SEAL | 11 |
| swivel kicks | 10 |
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| [...] Share | 8 |
| 15 each | 8 |
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| way wrist | 7 |
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| grinder PT | 7 |
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| 10 Hip | 6 |
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| stretch 10 | 6 |
| fling 10 | 5 |
| way Arm | 5 |
| Arm circles | 5 |
| back and | 5 |
| pass throughs | 5 |
| wrist stretch | 5 |
| → SEALgrinderPT | 5 |
| overs 10 | 5 |
| each arm | 5 |
| press, fling | 5 |
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| PT wrist | 4 |
| 10 Standing | 4 |
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| 10 minutes | 3 |
| of the | 3 |
| with pole | 3 |
| Shoulder pass | 3 |
| 10 Up, | 3 |
| Press, press, | 3 |
| leg Hip | 3 |
| 10 Shoulder | 3 |
| way Press, | 3 |
| throughs with | 3 |
| Up, back | 3 |
| 30 min. | 3 |
| slow and | 3 |
| min. Navy | 3 |
| SEAL workout | 3 |
three word phrases repeated minimum three times
| Phrase | Quantity |
|---|---|
| 10 each way | 22 |
| Hip swivel kicks | 9 |
| [...] Share and | 8 |
| 15 each leg | 8 |
| Share and Enjoy: | 8 |
| and Enjoy: Read | 8 |
| full article → | 8 |
| the full article | 8 |
| Enjoy: Read the | 8 |
| Read the full | 8 |
| circles 10 each | 7 |
| each way wrist | 7 |
| rotations 10 each | 6 |
| Navy SEAL grinder | 6 |
| stretch 10 each | 6 |
| SEAL grinder PT | 6 |
| 10 Hip swivel | 6 |
| way wrist rotations | 5 |
| wrist stretch 10 | 5 |
| wrist rotations 10 | 5 |
| way Arm circles | 5 |
| article → SEALgrinderPT | 5 |
| and overs 10 | 5 |
| press, fling 10 | 5 |
| Arm circles 10 | 5 |
| each way Arm | 5 |
| back and overs | 5 |
| forward 15 each | 4 |
| swivel kicks forward | 4 |
| kicks forward 15 | 4 |
| grinder PT wrist | 4 |
| 10 Shoulder pass | 3 |
| overs 10 Shoulder | 3 |
| Shoulder pass throughs | 3 |
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| pass throughs with | 3 |
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| each way Press, | 3 |
| leg Hip swivel | 3 |
| way Press, press, | 3 |
| Navy SEAL workout | 3 |
| Press, press, fling | 3 |
| 10 Up, back | 3 |
| with pole 10 | 3 |
| 30 min. Navy | 3 |
| min. Navy SEAL | 3 |
B tags
U tags
I tags
images
| file name | alternative text |
|---|---|
| GGrest5.jpg | |
| printfriendly.png | |
| digg.png | Digg |
| delicious.png | del.icio.us |
| facebook.png | |
| email_link.png | |
| myspace.png | MySpace |
| twitter.png | |
| pullups1-150x150.jpg | Kill Cliff |
| 20110911-030913.jpg | Military Grade Supplements- Intensity Nutrition |
| IN_Group_Sml_Trans.png | Shop Now Rogue Fitness |
| Rogue-Sled-banner-vertical-.jpg | SealFit Training Camp Banners 2011 |
| imp.php?a_aid=4d12c3b78429a&a_bid=5176f2fa | Seal Multi Men |
| Stew-Smith-Fitness-book1.jpg | SGPT Pull-Up E-Book on Sale $16.99 |
| sealfit_banner_120x600_00.jpg | SGPT Pullup Contest 2011 |
| SM120x240.gif | 8 Weeks to SEALFIT - Advanced Training Guide |
| ebook-imageTop-225x300.jpg | Loading ... |
| seregionals2-150x150.jpg | Train with true warriors - SEALFit Kokoro - Prepare to Meet Yourself for the First Time |
| 8weeks-book-icon.png | SGPT -The Grinder-Membership Site $4.95 |
| loading.gif | SEALgrinderPT - Live Workout info |
| kokoro_banner.jpg | SGPT Tshirts On Sale $19.99 |
| Rogue-pull-up-banner-rectangle-1.jpg | |
| imp.php?a_aid=4d12c3b78429a&a_bid=25cf1792 | |
| 160x60red.jpg | |
| members_area.jpg | |
| brad-hauling-tire-200x300.jpg | |
| Spec-ops-workout-Stew-Smith.jpg | |
| tshirt_front.jpg | |
| 134475339897580.1695.1908811071.png |
headers
H1
...a Navy SEAL workout using bodyweight exercises...
H2
SEALgrinderPT 10-14-11
SEALgrinderPT 10-13-11
SEALgrinderPT 10-12-11
SEALgrinderPT 10-11-11
Top Rated CrossFIt Equipment
SEALgrinderPT 10-10-11
Trail Running Tips for CrossFit Athletes
SEALgrinderPT 10-9-11
SEALgrinderPT 10-8-11
SEALgrinderPT Interviews Steve Shobert
H3
SEALgrinderPT 10-14-11
SEALgrinderPT 10-13-11
SEALgrinderPT 10-12-11
SEALgrinderPT 10-11-11
Top Rated CrossFIt Equipment
SEALgrinderPT 10-10-11
Trail Running Tips for CrossFit Athletes
SEALgrinderPT 10-9-11
SEALgrinderPT 10-8-11
SEALgrinderPT Interviews Steve Shobert
H4
H5
H6
internal links
| address | anchor text |
|---|---|
| http://sealgrinderpt.com | Home |
| http://sealgrinderpt.com/exercise/ | Workouts |
| http://sealgrinderpt.com/video-phot/ | Video |
| http://sealgrinderpt.com/coachin/ | Coaching |
| http://sealgrinderpt.com/shop/ | Products |
| http://sealgrinderpt.com/about/ | About |
| http://sealgrinderpt.com/articles/ | Articles |
| http://sealgrinderpt.com/live/ | LIVE |
| http://sealgrinderpt.com/books/ | BOOKS |
| http://sealgrinderpt.com/membership/ | Membership |
| http://sealgrinderpt.com/contact/ | Contact |
| http://sealgrinderpt.com/affiliates/ | Affiliates |
| http://www.sealgrinderpt.com/forums | Forums |
| http://sealgrinderpt.com | SEAL Grinder PT |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-14-11.html/ | SEALgrinderPT 10-14-11 |
| http://sealgrinderpt.com/wp-content/uploads/2010/09/GGrest5.jpg | |
| http://sealgrinderpt.com/crossfittraining/c2-rowing-tips.html/ | Concept 2 Rowing Tips |
| mailto:?subject=SEALgrinderPT%2010-14-11&body=http%3A%2F%2Fsealgrinderpt.com%2Fnavy-seal-workout%2Fsealgrinderpt-10-14-11.html%2F | |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-14-11.html/#comments | 0 comments |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-13-11.html/ | SEALgrinderPT 10-13-11 |
| http://sealgrinderpt.com/wp-content/uploads/2011/05/pullups1.jpg | |
| mailto:?subject=SEALgrinderPT%2010-13-11&body=http%3A%2F%2Fsealgrinderpt.com%2Fnavy-seal-workout%2Fsealgrinderpt-10-13-11.html%2F | |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-13-11.html/#comments | 0 comments |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-12-11.html/ | SEALgrinderPT 10-12-11 |
| mailto:?subject=SEALgrinderPT%2010-12-11&body=http%3A%2F%2Fsealgrinderpt.com%2Fnavy-seal-workout%2Fsealgrinderpt-10-12-11.html%2F | |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-12-11.html/ | Read the full article → |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-11-11.html/ | SEALgrinderPT 10-11-11 |
| mailto:?subject=SEALgrinderPT%2010-11-11&body=http%3A%2F%2Fsealgrinderpt.com%2Fnavy-seal-workout%2Fsealgrinderpt-10-11-11.html%2F | |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-11-11.html/ | Read the full article → |
| http://sealgrinderpt.com/crossfittraining/top-rated-crossfit-equipment.html/ | Top Rated CrossFIt Equipment |
| mailto:?subject=Top%20Rated%20CrossFIt%20Equipment&body=http%3A%2F%2Fsealgrinderpt.com%2Fcrossfittraining%2Ftop-rated-crossfit-equipment.html%2F | |
| http://sealgrinderpt.com/crossfittraining/top-rated-crossfit-equipment.html/ | Read the full article → |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-10-11.html/ | SEALgrinderPT 10-10-11 |
| mailto:?subject=SEALgrinderPT%2010-10-11&body=http%3A%2F%2Fsealgrinderpt.com%2Fnavy-seal-workout%2Fsealgrinderpt-10-10-11.html%2F | |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-10-11.html/ | Read the full article → |
| http://sealgrinderpt.com/crossfittraining/trail-running-tips-for-crossfit-athletes.html/ | Trail Running Tips for CrossFit Athletes |
| mailto:?subject=Trail%20Running%20Tips%20for%20CrossFit%20Athletes&body=http%3A%2F%2Fsealgrinderpt.com%2Fcrossfittraining%2Ftrail-running-tips-for-crossfit-athletes.html%2F | |
| http://sealgrinderpt.com/crossfittraining/trail-running-tips-for-crossfit-athletes.html/ | Read the full article → |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-9-11.html/ | SEALgrinderPT 10-9-11 |
| mailto:?subject=SEALgrinderPT%2010-9-11&body=http%3A%2F%2Fsealgrinderpt.com%2Fnavy-seal-workout%2Fsealgrinderpt-10-9-11.html%2F | |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-9-11.html/ | Read the full article → |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-8-11.html/ | SEALgrinderPT 10-8-11 |
| mailto:?subject=SEALgrinderPT%2010-8-11&body=http%3A%2F%2Fsealgrinderpt.com%2Fnavy-seal-workout%2Fsealgrinderpt-10-8-11.html%2F | |
| http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-10-8-11.html/ | Read the full article → |
| http://sealgrinderpt.com/crossfittraining/sealgrinderpt-interviews-steve-schobert.html/ | SEALgrinderPT Interviews Steve Shobert |
| mailto:?subject=SEALgrinderPT%20Interviews%20Steve%20Shobert&body=http%3A%2F%2Fsealgrinderpt.com%2Fcrossfittraining%2Fsealgrinderpt-interviews-steve-schobert.html%2F | |
| http://sealgrinderpt.com/crossfittraining/sealgrinderpt-interviews-steve-schobert.html/ | Read the full article → |
| http://sealgrinderpt.com/page/2/ | ← Previous Entries |
| http://sealgrinderpt.com/navy-seal-workout/grinder-strength-pull-up-e-book.html/ | SGPT Pull-Up E-Book on Sale $16.99 |
| #ViewPollResults | View Results |
| http://sealgrinderpt.com/pollsarchive | Polls Archive |
| http://sealgrinderpt.com/membership/ | SGPT -The Grinder-Membership Site $4.95 |
| http://sealgrinderpt.com/live/ | SEALgrinderPT - Live Workout info |
| http://sealgrinderpt.com/shop/ | SGPT Tshirts On Sale $19.99 |
| http://www.sealgrinderpt.com/forums | Forums |
| http://sealgrinderpt.com/wp-admin/ | WordPress Admin |
external links
| address | anchor text |
|---|---|
| http://feeds.feedburner.com/SealGrinderPT | Subscribe |
| http://www.youtube.com/watch?v=3DeSyl1CGIQ | Navy SEAL |
| http://www.youtube.com/watch?v=NvFGE8yEyVU | arm in front of chest |
| http://www.youtube.com/watch?v=NvFGE8yEyVU | cow face stretch |
| http://www.youtube.com/watch?v=kjUV984TH64 | wrist stretch |
| http://www.youtube.com/watch?v=kjUV984TH64 | wrist rotations |
| http://www.youtube.com/watch?v=NvFGE8yEyVU | Arm circles |
| http://www.youtube.com/watch?v=NvFGE8yEyVU | Figure eight arm rotations |
| http://www.youtube.com/watch?v=HST30U8CX4I | Standing windmills |
| http://www.youtube.com/watch?v=HST30U8CX4I | Bent windmills |
| http://www.youtube.com/watch?v=sIWcgz1tZt4 | Standing hamstring stretch legs straight |
| http://www.youtube.com/watch?v=sIWcgz1tZt4 | Standing hamstring stretch legs crossed |
| http://www.youtube.com/watch?v=6ppZhyxdS8g | Hip swivel kicks forward |
| http://www.youtube.com/watch?v=6ppZhyxdS8g | Hip swivel kicks sideways |
| http://www.youtube.com/watch?v=HST30U8CX4I | Jumping jacks |
| http://www.youtube.com/watch?v=HST30U8CX4I | standing hip flexor stretch |
| http://www.youtube.com/watch?v=4_kgftjt3TQ | high jack high jill |
| http://www.youtube.com/watch?v=4_kgftjt3TQ | cherry pickers |
| http://www.youtube.com/watch?v=s3-0WbHwEC0 | SGPT hip mobility drill groiner |
| http://www.youtube.com/watch?v=HST30U8CX4I | standing windmills arm alternate over head |
| http://www.youtube.com/watch?v=W8oSyMAD5mE | Standing lunge |
| http://www.youtube.com/watch?v=W8oSyMAD5mE | air squats |
| http://www.youtube.com/watch?v=sIWcgz1tZt4 | swimmers chest stretch |
| http://www.youtube.com/watch?v=sIWcgz1tZt4 | Sitting IT Band stretch |
| http://www.youtube.com/watch?v=HST30U8CX4I | Sitting calf stretch |
| http://www.youtube.com/watch?v=sIWcgz1tZt4 | Standing hip flexor stretch |
| http://www.youtube.com/watch?v=6ppZhyxdS8g | duck walk |
| http://www.youtube.com/watch?v=sIWcgz1tZt4 | Plie squat stretch |
| http://www.youtube.com/watch?v=CQl9VS6Wvko | Yoga Cobra stretch |
| http://www.youtube.com/watch?v=CQl9VS6Wvko | Yoga Downward Dog |
| http://www.youtube.com/watch?v=CQl9VS6Wvko | Yoga Frog stretch |
| http://www.youtube.com/watch?v=FG0WeI5axmo | CrossFit North Atlanta |
| http://www.youtube.com/watch?v=3DeSyl1CGIQ | Navy SEAL |
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| http://www.youtube.com/watch?v=kjUV984TH64 | wrist stretch |
| http://www.youtube.com/watch?v=kjUV984TH64 | wrist rotations |
| http://www.youtube.com/watch?v=NvFGE8yEyVU | Arm circles |
| http://www.youtube.com/watch?v=NvFGE8yEyVU | Press, press, fling |
| http://www.youtube.com/watch?v=NvFGE8yEyVU | Up, back and overs |
| http://www.youtube.com/watch?v=NvFGE8yEyVU | Shoulder pass throughs |
| http://www.youtube.com/watch?v=6ppZhyxdS8g | Hip swivel kicks (forward) |
| http://www.youtube.com/watch?v=6ppZhyxdS8g | Hip swivel kicks (side) |
| http://www.youtube.com/watch?v=HST30U8CX4I | Jumping jacks |
| http://www.youtube.com/watch?v=gIe5HaV65Rc | Mtn Athlete HUG drill |
| http://www.youtube.com/watch?v=HST30U8CX4I | Mountain climbers |
| http://www.youtube.com/watch?v=kjUV984TH64 | Pushups – regular |
| http://www.youtube.com/watch?v=NvFGE8yEyVU | Swimmers chest stretch |
| http://www.youtube.com/watch?v=kjUV984TH64 | alternate hand forward hand back pushups |
| http://www.youtube.com/watch?v=7SIkmae_zHc | airborne heismans |
| http://www.youtube.com/watch?v=W8oSyMAD5mE | standing pause air squat |
| http://www.youtube.com/watch?v=kjUV984TH64 | divebomber pushups |
| http://www.youtube.com/watch?v=W8oSyMAD5mE | Standing lunge |
| http://www.youtube.com/watch?v=W8oSyMAD5mE | air squat |
| http://www.youtube.com/watch?v=kjUV984TH64 | Pushups with sideways walk |
| http://www.youtube.com/watch?v=7SIkmae_zHc | frog jump lateral jump |
| http://www.youtube.com/watch?v=evY0-zpKGks | eight count bodybuilders |
| http://www.youtube.com/watch?v=kjUV984TH64 | split jumps |
| http://www.youtube.com/watch?v=1DU9HpE47ck | situps |
| http://www.youtube.com/watch?v=kjUV984TH64 | pushups with sideways walk |
| http://www.youtube.com/watch?v=1DU9HpE47ck | thai plank |
| http://www.youtube.com/watch?v=1DU9HpE47ck | sitting flutter kicks |
| http://www.youtube.com/watch?v=1DU9HpE47ck | reverse crunches |
| http://www.youtube.com/watch?v=HST30U8CX4I | sitting calf stretch |
| http://www.youtube.com/watch?v=CQl9VS6Wvko | Yoga cobra stretch |
| http://www.youtube.com/watch?v=CQl9VS6Wvko | Yoga frog stretch |
| http://www.youtube.com/watch?v=sIWcgz1tZt4 | Plie squat stretch |
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