{"heading":"Sample Program Week 1","id":12788542,"theme":{"name":"none","colors":{"background":"#ffffff","button":"#ad97ef","buttonText":"#ffffff","heading":"#36434d","text":"#5e6971"},"background":{"blend":"multiply","blur":0,"contrast":75,"grayscale":100,"opacity":38,"url":null}},"button":{"text":null,"url":null},"alignment":"left","columns":{"1586228":{"button":{"text":"","url":""},"heading":"Day B","id":1586228,"image":null,"position":0,"text":"

Warm-Up: Foam roll 5 min

½ kneel wall ankle mobility 20 each
Supine leg extensions w/ towel 20 each
Prone crocodile breathing 20 breaths
½ kneel narrow double arm pull 15 each
Pressdown reverse lunge 15 each
Sumo squat 20

Reset: Prone crocodile breathing 20 breaths

"},"1586229":{"button":{"text":"","url":""},"heading":"Day A","id":1586229,"image":null,"position":1,"text":"

Warm up: Foam roll 5 min

½ kneel wall ankle mobility 20 each
Supine leg extension w/ towel 20 each
Prone crocodile breathing 20 breaths
½ kneel narrow double arm push 15 each
Quadruped rockback pressdown 20
Step up 15 each

Reset: Prone crocodile breathing 20 breaths

"}}}