Please help with these 2 question below.

Using template below design a 1-week Flexibility Training Program that will help you increase your shoulders, torso and leg muscle flexibility.

Flexibility exercises to increase arm/shoulder flexibility

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Flexibility exercises to increase leg (quads, hamstrings, calves) flexibility

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Flexibility exercises to increase back flexibility

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Based on the content, flexibility has many physiological and mental/emotional benefits. Select one of the benefits and describe in detail (200 words) how stretching/flexibility development has benefited you in life. Include the activity, specific examples, and the physical and mental/emotional positive impact it has had on your life and why.