Romwod Military - I'm getting back to it and I have no intention of giving it up again. I will probably stop paying for my programming before I leave ROMWOD because I really need to stay on top of my mobility.
I think of it this way, I'd rather pay for ROMWOD than pay for PT or surgery right now because I haven't taken care of myself. I hope this helps you. I think knowing that I paid for it and it's time limited helps motivate me to do it.
Romwod Military
Source: images.squarespace-cdn.com
However, I'm not necessarily programming. I often choose one of the routines of the week that best suits what's bothering me. Or I do the first half of my favorite warrior routine, Artemis. There's something about him that always does the trick.
After A Month Of Romwod I Was Ready To Talk Results
Although I already felt more flexible after that first week, it wasn't until about two and a half weeks that I started to see the physical benefits of Romwood - and all. Walking through my apartment, I heard a thud like a broken wind chime in a haunted house.
My back and hips felt less tight and more open throughout my workday, both when squatting and when squatting (an Olympic weightlifting move often found in CrossFit). Truth be told, I am the complete opposite of resilient.
I can't touch my toes without a solid infrared sauna session first. My crow pose is more of a face plant than a flying bird. And coaches (CrossFit and rugby are my fitness jams) have told me that a lack of mobility – meaning the ability to move well – hinders my form and prevents me from lifting heavy weights.
So I decided to try RomWOD, an online streaming platform designed to help athletes move better with just 15 minutes of range of motion per day, for a month. I hit a PR back squat during my CrossFit workout later that day, which probably wasn't a coincidence.
What Doing A Week Of Romwod Feels Like
One study found that when athletes with tight hips squatted, they had reduced muscle activation in the hip flexors and extensors. In other words, when the hip muscles contract, a chain reaction occurs and the surrounding muscles are affected.
It's possible that because I spent time opening my hips in the early days, I may be able to increase my muscle activation and lift more weight. *praying hands* Thank you, Romwod. If I saw these results after a week, I began to wonder what a full month of daily range of motion workouts would look like.
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It was my hips, in particular, that didn't feel so long - they can get tight from riding a bike, watching too much TV, or sitting for long periods of time - so I decided that for the first week I would
I would only do routines that target the muscles that anchor and stabilize the pelvis. Then, for the next three weeks, I'll go through scheduled WODs daily, which Parker says is my best bet for improving mobility everywhere (like my shoulders, ankles, and back).
Wait So What Exactly Is Romwod?
When I'm not doing my Romvod, after a few days I start to notice that I feel a little less in my back and hips. If I'm feeling really down and doing a routine, I can often get a nice spontaneous realignment when I go into Savasana after a few poses.
On the first day, I lit my favorite candle in the name of zen vibes, put on worn-everywhere leggings, on the other side the giant mat (which is so luxurious, it's basically, a giant yoga mat).
I opened my room/office/mobility room and my laptop. I am a strong supporter of Romvod. I've been doing this almost daily for over a year now, and I think it plays a big part in solving the issues in my work life of sitting too much and throwing a heavy barbell in my free time.
Perkins continues, “When I look at our vision for flexibility, and after talking to many of our customers, it's clear how big our impact can be. Whether you're an athlete, a grandparent, or want to live with the grandkids, or anyone in between, the flexibility is there because movement equals freedom.
Freedom of movement is not an addition to your training routine. It is an indisputable part of this process and it is part of your daily life. will affect everything you do. I was talking to some people the other day and they talked about it as an addition to their daily workouts.
Do any of you use this program and what do you like about it, is it worth it? For the next 17 minutes, I dove, saddle, ride, and lizard as a baritone voice floated through the speakers telling me how long I had in each pose.
Source: images.squarespace-cdn.com
The movements may be familiar to yogis, but the practice felt less like a class than a meditation for my body. Each was two to three minutes long, which felt long when I listened to the breath counts provided, but shorter if I actually counted.
have been doing it regularly for 8 months or more (at least 5-6 times a week); Helped a ton improve mobility - started after badly messing up my knees. I also supplement with poses that aren't scheduled daily but that I know should be (eg I sit in a chair all day at work, in half saddle for a few minutes most days).
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Your cooperation and understanding will be appreciated. I know K Star doesn't necessarily care about the dumb "plug and play" approach to mobility, but in reality most of us have the same issues. Tight hips, ankles and shoulders to start with, maybe tight quads and calves.
You can filter routines to touch your issues or track RXd daily. They've also updated the lineup, so if you don't have time to do a full routine longer than 20 minutes, you can choose a 13-15 minute routine.
I haven't been crazy about music for a few days, but that's just a nitpick. The rest of the first week was similar: I combined eye strain and caffeine crashes with hypnotic voice speed. Day six was particularly light, so I made two separate videos because Maldonado pretty much let me: "Dynamics: it's prehab," he says.
"It should be something you do every day. Also do it all day. Do it as much as you want." NEW YORK--( BUSINESS WIRE )--Today mobility and recovery app ROMWOD (Range of Motion Workout of the Day) announced the rebranding of its flexibility and human movement brand enabling performance
and lasting health through flexibility of body and mind. condition to build. Flexibility is the hallmark of human movement. It is a company with a mission to facilitate better movement for all through the integration of evidence-based technology and mobility, yoga, pre-education, rehabilitation, recovery,
Source: images.squarespace-cdn.com
of mindfulness and strength. Adapt's extensive media library includes daily short videos, sport-specific sessions, targeted body treatments and guided breathing. All programs are endorsed by medical professionals, vetted by professional athletes, and designed for anyone seeking optimal health, fitness, and performance.
With roots in functional fitness, flexibility is valued by athletes in a variety of sports, including golfer Lee Westwood, the latest addition to the company's roster. Dive deeper at pliability.com. I tried it for a month.
It was so boring that I couldn't take it anymore. Yes I felt a bit more mobile. But posing for 5 minutes on each side was less fun than watching the paint dry. The compatibility app gives users daily access to new content in the form of guided videos delivered through a native cross-platform ecosystem and science-based assessments.
iPhone users can participate in a mobility test, which will generate a personalized mobility plan to follow. Specific pathways are available for warm-up and cool-down as well as scheduled maintenance, including breath work for mental and physical benefits.
Users can also choose their own music according to their mood. The "Rom" in RomWOD stands for "range of motion", while the "WOD" is CrossFit-Speak for "workout of the day". "RomWOD is the first step to addressing mobility," says Kyle Parker, a Functional Line Packer.
Mobility specialist at Exceed Physical Culture in New York. "But while it has its roots in CrossFit, it's not just for CrossFit athletes, everyone can benefit," he says. RomWOD offers online stretching routines followed by a video for $14.
per month Doing them regularly over time can increase your range of motion and therefore improve posture, posture, power and efficiency. This will ultimately improve performance and reduce the risk of injury, Maldonado told me. The content of the flexibility platform is curated from the knowledge of our team, including yin-yoga specialists, physiotherapists and athletic trainers.
It also drew on the athletic experiences of its athletes, many of whom have followed the ROMWOD journey from the start. Some of these world-class athletes include six-time CrossFit Games champion Tia-Clair Toomey, Patrick Vellner, Laura Horvath, Noah Ohlsen, and many more.
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Flexibility is also expanding its offerings into new sports such as golf and recently recruited professional golfer Lee Westwood. The Pliability app is now available for download on iOS, Android and any web browser. Videos can be viewed on demand, streamed to any screen, or downloaded for offline use.
All users get a 7-day free trial before a flat rate of $13.95 per month. ROMWOD app users can expect an automatic update today. “As I grew in respect for health and wellness over the years and made it a priority in my life, I began to really understand the purpose of the business,” said
said Perkins. "Means of maintaining the longevity of speech should be available to as many people as possible." Flexibility is an evolution of the functional fitness-focused ROMWOD brand, which has been an industry leader since 2015 and serves active users in over 100 countries.
It aims to educate consumers about the benefits of mobility exercises in everyday life and in all types of training. Scott N. Perkins, former Managing Partner of ROMWOD and Founder of Flexibility, says, “The results we've seen in the functional fitness community with ROMWOD have been incredible.
It was clear to us that one of the ways to bring our expertise to There was an opportunity for a wider audience." "Mobility requires a well-timed approach, and RomWOD gives you a motion-based follow-up video
your next workout, specific joints or muscles, or daily videos, which are more common. It gives you permission to explore,” Parker says. The decision came after I sprained my hip when I bent down to pick up my hairbrush in the bathroom one morning. I remember thinking,
24. At age it can't And when my knee cracked like bubble wrap during a squat-focused WOD on my CrossFit box, I began to worry that my recent pain (as well that sitting at my desk (long hours spent when I was freelancing full time) didn't add up. Serious issues down the road. So, I sala Called fitness experts for h. We were talking
actually back pain when he was growing up one of the people i was talking to said that romvod helped him a lot with his back pain i only have back pain on the left side so i was thinking of buying
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this to let him go. The most important thing I've learned is how much a dedicated mobility practice affects , well, everything: my posture, my performance during CrossFit, my level of soreness, getting something off the ground, and how hard is it to lift?
(ਇਸ 'ਤੇ ਵਿਸ਼ਵਾਸ ਕਰੋ ਜਾਂ ਨਾ ਨਾ ਨਾ ਇੱਥੋਂ ਇੱਥੋਂ ਤੱਕ ਸੈਕਸ ਵੀ ਸੈਕਸ ਮਹਿਸੂਸ ਮਹਿਸੂਸ!) ਇਸ ਤੋਂ ਵੀ ਬਿਹਤਰ ਬਿਹਤਰ ਬਿਹਤਰ ਬਿਹਤਰ ਇਸਨੇ ਸੀਟ ਉੱਠਣ ਉੱਠਣ ਅਤੇ ਅਤੇ ਨਿਕਲਣ ਬਾਹਰ ਆਪਣੇ ਦੂਰ ਦੂਰ ਦੂਰ ਅਤੇ ਵਿੱਚ ਘੱਟੋ ਘੱਟੋ ਘੱਟੋ ਘੱਟੋ ਘੱਟ ਇੱਕ ਇੱਕ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਮੁੜ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ ਮੁੜ ਕੈਲੀਬ੍ਰੇਟ ਮੁੜ
ਦਾ ਬਹਾਨਾ ਦਿੱਤਾ। ਮੈਂ ਇਸਨੂੰ 2 ਮਹੀਨਿਆਂ ਲਈ ਕੀਤਾ. ਇਹ ਚੰਗਾ ਸੀ, ਯਕੀਨੀ ਤੌਰ 'ਤੇ ਹੋਰ ਮੋਬਾਈਲ ਮਿਲਿਆ. ਮੈਨੂੰ ਲੱਗਦਾ ਹੈ ਕਿ ਮੈਂ ਹੁਣ ਆਪਣੇ ਆਪ 'ਤੇ ਕੁਝ ਵੱਖ-ਵੱਖ ਕਬੂਤਰ ਫੜ ਸਕਦਾ ਹਾਂ ਅਤੇ ਇਸਨੂੰ ਇੱਕ ਦਿਨ ਕਹਿ ਸਕਦਾ ਹਾਂ।
ਮੈਂ ਇਸ ਹਫ਼ਤੇ ਦੇ ਸ਼ੁਰੂ ਵਿੱਚ ਰੱਦ ਕਰ ਦਿੱਤਾ ਸੀ। ਲਚਕਤਾ ਟੀਮ ਦਾ ਮੰਨਣਾ ਹੈ ਕਿ ਰੋਜ਼ਾਨਾ ਲੋਕਾਂ ਅਤੇ ਅਥਲੀਟਾਂ ਦੀਆਂ ਦੀਆਂ ਜਿਹੀਆਂ ਲੋੜਾਂ ਹੁੰਦੀਆਂ ਹੁੰਦੀਆਂ ਹੁੰਦੀਆਂ ਅਤੇ ਅਤੇ ਇਹ ਇਹ ਇਹ ਸਰੀਰ ਯੋਗ ਹਨ ਹਨ। ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ। ਹਨ ਹਨ ਹਨ। ਹਨ ਹਨ। ਹਨ।।।। ਹਨ। ਹਨ। ਹਨ ਹਨ। ਹਨ।। ਹਨ ਹਨ ਹਨ। ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ ਹਨ
ਨਿਯਮਤ ਅਭਿਆਸ ਦੇ ਲਾਭ ਵਿਆਪਕ ਅਤੇ ਨਿਰੰਤਰ ਨਿਰੰਤਰ ਨਿਰੰਤਰ, ਵਧੇਰੇ ਗਤੀਸ਼ੀਲਤਾ, ਤੇਜ਼ੀ ਤੇਜ਼ੀ ਨਾਲ, ਲੰਬੀ ਸੁਧਾਰ ਸੁਧਾਰ ਸੁਧਾਰ, ਉੱਚ ਉੱਚ ਅਤੇ ਵਧੇ ਹੋਏ ਸ਼ਾਂਤ। ਸ਼ਾਂਤ। ਸ਼ਾਂਤ।।।।।।।।।।।।।।।।।। ਸ਼ਾਂਤ। ਸ਼ਾਂਤ ਸ਼ਾਂਤ ਸ਼ਾਂਤ।।। ਸ਼ਾਂਤ।।।।।। ਸ਼ਾਂਤ ਸ਼ਾਂਤ ਸ਼ਾਂਤ। ਸ਼ਾਂਤ।।।।। ਸ਼ਾਂਤ।।।।।।।।।।।।।।।।।।।।।।।
ਪਾਰਕਰ ਨੇ ਮੈਨੂੰ ਦੱਸਿਆ, "Romwod ਬਹੁਤ ਪੈਸਿਵ ਅਭਿਆਸ ਹੈ ਹੈ, [ਪਰ] ਇਹ ਤੁਹਾਨੂੰ ਕਰਨ ਵਿੱਚ ਵਿੱਚ ਕਰੇਗਾ ਮਦਦ ਅਤੇ ਪਹਿਲੇ ਵੀਡੀਓ ਦੇ ਅੰਤ ਅੰਤ ਅੰਤ ਅੰਤ ਅੰਤ ਅੰਤ ਅੰਤ ਅੰਤ ਅੰਤ ਮੇਰੇ ਮੇਰੇ ਸੱਚਮੁੱਚ ਮਹਿਸੂਸ ਮਹਿਸੂਸ ਮਹਿਸੂਸ ਅਤੇ ਅਤੇ ਇਸ ਤਰ੍ਹਾਂ ਮੇਰਾ ਵੀ ਵੀ ਵਾਸਤਵ ਵਾਸਤਵ ਵਾਸਤਵ ਵਾਸਤਵ ਵਿੱਚ ਮੈਂ ਮੈਂ ਵਿੱਚ ਮੈਂ ਮੈਂ ਮੈਂ ਵਿੱਚ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ ਮੈਂ
ਘੱਟ ਕਠੋਰ ਮਹਿਸੂਸ ਕੀਤਾ ਕਿ ਕਿ ਮੈਂ ਜ਼ਮੀਨ 'ਤੇ ਤੇ ਸਟ੍ਰੈਡਲ ਸਥਿਤੀ ਵਿੱਚ ਲਿਖਣ ਦੀ ਦੀ ਦੀ ਕਰਨ ਫੈਸਲਾ ਕੀਤਾ ਕੀਤਾ ਕਦਮ ਨੇ ਮੇਰੀ ਬੁਮ ਸੌਣ ਸੌਣ ਕਰ ਕਰ ਕਰ ਦਿੱਤਾ ਦਿੱਤਾ ਦਿੱਤਾ ਇਸਲਈ ਡੈਸਕ ਡੈਸਕ ਤੇ ਵਾਪਸ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਪਰ ਪਰ ਇੱਕ ਇੱਕ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਖੁਸ਼ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਖੁਸ਼ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਲਈ ਖੁਸ਼ ਲਈ ਲਈ
ਥੋੜ੍ਹੀ ਦੇਰ ਲਈ ਮੇਰੀ ਸੀਟ ਤੋਂ ਬਾਹਰ ਨਿਕਲਣ ਲਈ।।।। ਇਸ ਇਸ ਨੂੰ ਨੂੰ ਸਿਰਫ 30 ਦਿਨ ਹੋਏ ਹੋਏ ਹੋਏ ਹੋਏ ਹੋਏ ਇਸ ਇਸ ਲਈ ਲਈ ਵੀ ਵੀ ਤੋਂ ਬਹੁਤ ਦੂਰ ਦੂਰ ਦੂਰ ਹੈ ਦੂਰ ਹੈ ਦੂਰ ਹੈ ਦੂਰ ਦੂਰ ਚੰਗਾ ਚੰਗਾ ਚੰਗਾ। ਇਹ ਪਹਿਲਾਂ ਨਾਲੋਂ ਬਿਹਤਰ ਹੈ ਹੈ ਹੈ ਅਤੇ ਮੈਂ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਕਲਪਨਾ ਕਲਪਨਾ ਸਿਰਫ ਕਲਪਨਾ ਕਲਪਨਾ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਕਲਪਨਾ ਕਲਪਨਾ ਕਲਪਨਾ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਕਲਪਨਾ ਕਲਪਨਾ ਸਿਰਫ ਕਲਪਨਾ ਕਲਪਨਾ ਸਿਰਫ ਸਿਰਫ ਕਲਪਨਾ ਕਲਪਨਾ ਸਿਰਫ ਕਲਪਨਾ ਸਿਰਫ ਸਿਰਫ ਕਲਪਨਾ ਕਲਪਨਾ ਕਲਪਨਾ ਕਲਪਨਾ ਸਿਰਫ ਸਿਰਫ ਸਿਰਫ ਕਲਪਨਾ ਸਿਰਫ
ਹਾਂ ਕਿ ਜੇ ਜੇ ਮੈਂ ਅਨੁਸੂਚੀ ਨੂੰ ਜਾਰੀ ਤਾਂ ਤਾਂ ਇਹ ਇਹ ਕਿੰਨਾ ਸੁਧਾਰ ਜਾਰੀ ਰੱਖੇਗਾ ਰੱਖੇਗਾ। ਲਗਭਗ ਲਗਭਗ ਲਗਭਗ ਲਗਭਗ 3 ਮਹੀਨਿਆਂ ਲਈ ਲਈ ਅਤੇ ਆਪਣੀ ਗਤੀਸ਼ੀਲਤਾ ਵਿੱਚ ਚੰਗੇ ਨਤੀਜੇ ਪਰ। ਇਸ ਇਸ ਇੰਨੇ ਘੱਟ ਘੱਟ ਘੱਟ ਘੱਟ ਘੱਟ ਘੱਟ ਘੱਟ ਸ਼ਾਮਲ ਸ਼ਾਮਲ ਕਿ ਮੈਂ ਬੋਰ ਗਿਆ ਗਿਆ ਹੋ ਹੋ ਹੋ ਹੋ ਹੋ ਗਿਆ ਗਿਆ ਗਿਆ ਹੋ ਗਿਆ ਹੋ ਗਿਆ ਗਿਆ ਹੋ ਹੋ ਗਿਆ ਗਿਆ ਗਿਆ ਹੋ ਹੋ ਗਿਆ ਗਿਆ ਗਿਆ ਹੋ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ ਗਿਆ
ਅੱਗੇ ਵਧਣਾ ਪਿਆ. Mobilitywod ਦੀ ਕੋਸ਼ਿਸ਼ ਕੋਸ਼ਿਸ਼ ਕੋਸ਼ਿਸ਼ ਕੋਸ਼ਿਸ਼ ਕੋਸ਼ਿਸ਼ ਪਰ ਪਰ ਦੇ ਦੇ ਦੇ ਬਾਵਜੂਦ ਬਾਵਜੂਦ ਬਾਵਜੂਦ ਬਾਵਜੂਦ ਤੁਹਾਨੂੰ ਕਰਨ ਵਿੱਚ ਲਈ ਲਈ ਇੱਕ ਪੂਰੇ ਦੀ ਲੋੜ ਹੈ ਇਸ ਇਸ ਲਈ ਯੋਗਾ ਯੋਗਾ ਨਾਲ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਪੂਰਕ ਹਾ ਪੂਰਕ ਪੂਰਕ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ ਹਾ
ਂ। "ਨਿੱਜੀਤਾ ਲਈ ਮੇਰਾ ਸਭ ਤੋਂ ਵੱਡਾ ਸਾਡੇ ਸਾਡੇ ਗਾਹਕਾਂ ਸਿਖਿਅਤ ਸਿਖਿਅਤ ਕਰਨਾ ਕਿ ਕਿ ਭਾਵੇਂ ਦਾ ਦਾ ਸਿਖਲਾਈ ਵੀ ਹੋਵੇ ਹੋਵੇ ਹੋਵੇ ਹੋਵੇ ਹੋਵੇ ਇੱਕ ਪੂਰੇ ਅੰਦੋਲਨ ਅੰਦੋਲਨ ਜ਼ਰੂਰੀ। ਅਸੀਂ ਅਸੀਂ ਉਤਪਾਦ ਆਪਣੇ ਅਤੇ ਅਤੇ ਅਤੇ ਸਰੀਰਕ ਲਚਕਤਾ ਪ੍ਰਦਾਨ ਕਰ ਰਹੇ ਹਾਂ।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।।”
ਕੋਡੀ ਮੂਨੀ, ਪ੍ਰਦਰਸ਼ਨ ਦੇ ਨਿਰਦੇਸ਼ਕ ਨੇ ਕਿਹਾ।
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