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