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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta http-equiv="X-UA-Compatible" content="IE=edge">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<link href="https://cdn.jsdelivr.net/npm/[email protected]/dist/css/bootstrap.min.css" rel="stylesheet"
integrity="sha384-iYQeCzEYFbKjA/T2uDLTpkwGzCiq6soy8tYaI1GyVh/UjpbCx/TYkiZhlZB6+fzT" crossorigin="anonymous">
<script src="https://cdn.jsdelivr.net/npm/[email protected]/dist/jquery.slim.min.js"></script>
<script src="https://cdn.jsdelivr.net/npm/[email protected]/dist/umd/popper.min.js"></script>
<script src="https://cdn.jsdelivr.net/npm/[email protected]/dist/js/bootstrap.bundle.min.js"></script>
<script src="https://kit.fontawesome.com/c0d8ff01fd.js" crossorigin="anonymous"></script>
<link rel="icon" type="image/png" href="./ssrlogo.png">
<link rel="stylesheet" href="./style.css">
<title>Shoulders & Back Advanced</title>
</head>
<body>
<nav class="navbar navbar-expand-lg bg-light">
<div class="container-fluid">
<a class="navbar-brand" href="#">Fitness</a>
<button class="navbar-toggler" type="button" data-bs-toggle="collapse"
data-bs-target="#navbarSupportedContent" aria-controls="navbarSupportedContent" aria-expanded="false"
aria-label="Toggle navigation">
<span class="navbar-toggler-icon"></span>
</button>
<div class="collapse navbar-collapse" id="navbarSupportedContent">
<ul class="navbar-nav me-auto mb-2 mb-lg-0">
<li class="nav-item">
<a class="nav-link active" aria-current="page" href="./index.html">Home</a>
</li>
<li class="nav-item dropdown">
<a class="nav-link dropdown-toggle" href="#" id="navbarDropdown" role="button"
data-bs-toggle="dropdown" aria-expanded="false">
Abs
</a>
<ul class="dropdown-menu" aria-labelledby="navbarDropdown">
<li><a class="dropdown-item" href="./absbegin.html">Abs Beginner</a></li>
<li><a class="dropdown-item" href="./absinter.html">Abs Intermediate</a></li>
<li><a class="dropdown-item" href="./absadvanced.html">Abs Advanced</a></li>
</ul>
</li>
<li class="nav-item dropdown">
<a class="nav-link dropdown-toggle" href="#" id="navbarDropdown" role="button"
data-bs-toggle="dropdown" aria-expanded="false">
Shoulders & Back
</a>
<ul class="dropdown-menu" aria-labelledby="navbarDropdown">
<li><a class="dropdown-item" href="./backbegin.html">Shoulders & Back Beginner</a></li>
<li><a class="dropdown-item" href="./backinter.html">Shoulders & Back Intermediate</a></li>
<li><a class="dropdown-item" href="./backadvanced.html">Shoulders & Back Advanced</a></li>
</ul>
</li>
<li class="nav-item dropdown">
<a class="nav-link dropdown-toggle" href="#" id="navbarDropdown" role="button"
data-bs-toggle="dropdown" aria-expanded="false">
Chest
</a>
<ul class="dropdown-menu" aria-labelledby="navbarDropdown">
<li><a class="dropdown-item" href="./chestbegin.html">Chest Beginner</a></li>
<li><a class="dropdown-item" href="./chestinter.html">Chest Intermediate</a></li>
<li><a class="dropdown-item" href="./chestadvanced.html">Chest Advanced</a></li>
</ul>
</li>
<li class="nav-item">
<a class="nav-link" href="./bmiproj.html">BMI</a>
</li>
</ul>
</div>
</div>
</nav>
<div class="container-fluid">
<h1 class="text-hide center"
style="background-image: url('./shoulder2.webp'); width: 100%; height: 80vh; padding-top: -30vh; background-position: center;background-size: cover;background-repeat: no-repeat; color: white; text-align: center;letter-spacing: 3px;margin-top: 20px;">
SHOULDERS & BACK ADVANCED</h1>
</div>
<div class="container mt-5">
<div class="row">
<div class="col col-md-4 col-sm-12">
<img src="./53837-jumping-jack.gif" alt="" style="width: 100%; height: 50%;"
class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter1">
JUMPING JACKS 00:30sec _____________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter1" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">JUMPING JACKS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start with your feet together and your arms by your sides, then jump up with your feet
apart and your hands overhead.
<br><br>
Return to the start position then do the next rep. This exercise provides a full-body
workout and works all your large muscle groups.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./tricepskickback.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter2">
TRICEPS KICKBACKS X14 _________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter2" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">TRICEPS KICKBACKS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lean forward, bend your knees and your elbows.
<br><br>
Extend your arms behind you and squeeze your triceps. Please make your arms parallel to
the ground when extending them.
<br><br>Go back to start position, and repeat the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./inclinepushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter22">
INCLINE PUSH-UPS X14 _____________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter22" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">INCLINE PUSH-UPS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start in the regular push-up position but with your hands elevated on the chair or
bench.
<br><br>
Then push your body up and down using your arm strength.
<br><br>
Remember to keep your body straight.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./rhomboidpulls.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter3">
RHOMBOID PULLS X14 ________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter3" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">RHOMBOID PULLS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Stand with your feet shoulder width apart.
<br><br>
Raise your arms parallel to the ground, and bend your elbows. Pull your elbows back and
squeeze your shoulder blades.
<br><br>
Repeat this exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./floortricep.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter32">
FLOOR TRICEP DIPS X16 _____________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter32" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">FLOOR TRICEP DIPS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Sit on the floor with your knees bent and feet flat on the floor. Put your hands beneath
your shoulders with your fingers pointing toward your hips.
<br><br>
Lift your hips off the floor. Then bend and extend your elbows to lower and lift your
hips.
<br><br>
Repeat the exercise to strengthen your upper arms.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./Hyperextensions.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter533">
HYPEREXTENSION X14 _________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter533" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">HYPEREXTENSION</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie down on your stomach with your toes touching the floor, and your chin on your hand.
<br><br>
Raise your chest up as high as possible off the floor. Hold this position for a few
seconds and then go back to start position.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./pickuppushups.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter433">
PIKE PUSH-UPS X14 ________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter433" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">PIKE PUSH-UPS </h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start with your hands and feet on the floor. Put your hands shoulder width apart. Bend
your body, and lift your hips up in an upside 'V' shape.
<br><br>
Bend your elbows, and bring your head close to the floor, and repeat the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./pushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter333">
PUSH-UP X12 _______________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter333" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">PUSH-UPS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lay prone on the ground with arms supporting your body.
<br><br>
Keep your body straight while raising and lowering your body with your arms.
<br><br>
This exercise works the chest, shoulders, triceps, back and legs.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./inchworms.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter32">
INCHWORMS X16 _____________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter32" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">INCHWORMS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start with your feet shoulder width apart.
<br><br>
Bend your body and walk your hands in front of you as far as you can, then walk your
hands back. Repeat the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./sidelying.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter5">
SIDELYING FLOORSTRETCH LEFT 00:30 SEC
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter5" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">SIDE LYING FLOOR STRETCH LEFT</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie on your right side with your right knee slightly bent in front of you and your left
leg stretched behind the right leg.
<br><br>
Staighten your left arm over your head and gently pull on your left wrist to stretch the
left side of your body.
<br><br>
Hold this position for a few seconds.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./sidelying.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter6">
SIDELYING FLOORSTRETCH RIGHT 00:30SEC
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter6" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">SIDE-LYING FLOOR STRETCH RIGHT</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie on your left side with your left knee slightly bent in front of you and your right
leg stretched behind the left leg.
<br><br>
Staighten your right arm over your head and gently pull on your right wrist to stretch
the right side of your body.
<br><br>
Hold this position for a few seconds.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./Hyperextensions.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter533">
HYPEREXTENSION X12 _________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter533" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">HYPEREXTENSION</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie down on your stomach with your toes touching the floor, and your chin on your hand.
<br><br>
Raise your chest up as high as possible off the floor. Hold this position for a few
seconds and then go back to start position.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./pickuppushups.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter433">
PIKE PUSH-UPS X12 ________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter433" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">PIKE PUSH-UPS </h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start with your hands and feet on the floor. Put your hands shoulder width apart. Bend
your body, and lift your hips up in an upside 'V' shape.
<br><br>
Bend your elbows, and bring your head close to the floor, and repeat the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./pushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<!-- Button trigger modal -->
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter333">
PUSH-UP X12 _______________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter333" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">PUSH-UPS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lay prone on the ground with arms supporting your body.
<br><br>
Keep your body straight while raising and lowering your body with your arms.
<br><br>
This exercise works the chest, shoulders, triceps, back and legs.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./inchworms.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter32">
INCHWORMS X14 _____________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter32" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">INCHWORMS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start with your feet shoulder width apart.
<br><br>
Bend your body and walk your hands in front of you as far as you can, then walk your
hands back. Repeat the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./catcow.webp" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter8">
CAT COW POSE 00:30 SEC ______________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter8" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">CAT COW POSE</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start on all four with your knees under your butt and your hands directly under your
shoulders.
<br><br>
Then take a breath and make your belly fall down, shoulders roll back and head come up
towards the ceiling.
<br><br>
As you exhale, curve your back upward and let your head come down. Repeat the exercise.
<br><br>
Do it slowly with each step of this exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./supinepushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter11">
SUPINE PUSH-UPS X14 _________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter11" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">SUPINE PUSH-UPS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie on your back with your flat on the floor and your arms bent on two sides.
<br><br>
Push your chest up as far as you can, and then slowly go back to the start position.
<br><br>
Repeat the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./vups.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter339">
FLOOR Y RAISES X14 ___________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter339" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">FLOOR Y RAISES</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie face down on the floor with your arms fully extended and your thumbs pointing up,
your body should be in the shape of the letter "Y".
<br><br>
Raise your arms off the ground as far as you can and pause them at the top for 2
seconds. Slowly go back to the start position, and repeat the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./supinepushup.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter121">
SUPINE PUSH-UPS X14 _________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter121" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">SUPINE PUSH-UPS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie on your back with your flat on the floor and your arms bent on two sides.
<br><br>
Push your chest up as far as you can, and then slowly go back to the start position.
<br><br>
Repeat the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./reversesnow.gif" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter34">
REVERSE SNOW ANGELS X12 _____________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter34" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">REVERSE SNOW ANGELS</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Lie on your stomach with your arms at your sides.
<br><br>
Lift your arms up and extend them over your head to touch your thumbs. Then slowly bring
them back.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-primary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
<div class="col col-md-4 col-sm-12">
<img src="./childpose.jpg" alt="" style="width: 100%; height: 50%;" class="border border-primary mt-4">
<button type="button" class="btn btn-primary" data-toggle="modal" data-target="#exampleModalCenter10">
CHILD'S POSE ________________________
</button>
<!-- Modal -->
<div class="modal fade" id="exampleModalCenter10" tabindex="-1" role="dialog"
aria-labelledby="exampleModalCenterTitle" aria-hidden="true">
<div class="modal-dialog modal-dialog-centered" role="document">
<div class="modal-content">
<div class="modal-header">
<h5 class="modal-title" id="exampleModalLongTitle">CHILD'S POSE</h5>
<button type="button" class="close" data-dismiss="modal" aria-label="Close">
<span aria-hidden="true">×</span>
</button>
</div>
<div class="modal-body">
Start with your knees and hand on the floor. Put your hands a little forward, widen your
knees and put your toes together.
<br><br>
Take a breathe, then exhale and sit back. Try to make your butt touch your heels. Relax
your elbows, make your forehead touch the floor and try to lower your chest close to the
floor. Hold this position.
<br><br>
Keep your arms stretched forward as you sit back. Make sure there is enough space
between your shoulders and ears during the exercise.
</div>
<div class="modal-footer">
<button type="button" class="btn btn-secondary" data-dismiss="modal">Close</button>
</div>
</div>
</div>
</div>
</div>
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<h2><i class="fa-solid fa-address-card"></i> Contact</h2>
<br>
<p><i class="fa-solid fa-signature"></i> Shanigarapu Sai Raja
<br>
<i class="fa-solid fa-phone"></i> +918555080811
<br>
<i class="fa-solid fa-envelope"></i> [email protected]
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