1) Go to this link--->https://www.instagram.com/p/DFnOyx6RQOl/?utm_source=ig_web_copy_link&igsh=MXYyZ21tMmdxYW1xYg==
Do all 3 exercises, 2 sets of each (follow reps given in video). 1st exercise do 12 reps

2) Go to this link--->https://www.instagram.com/reel/DIKh3dHgD0c/?utm_source=ig_web_copy_link&igsh=bXdmazFjY2ZpMWpn
All 5 exercises do 2 sets of 10 reps

2) Go to FMS app and do the exercises listed there.