E4.SEC
FILE INFORMATION
FILENAME(S): E4.SEC
FILE TYPE(S): SEQ
FILE SIZE: 1.3K
FIRST SEEN: 2025-10-20 00:35:02
APPEARS ON: 4 disk(s)
FILE HASH
fb716f28ce6d05736a1eedc2b038b6a6b7b8dfa7cec03fd1fc753f0106f2f6df
FOUND ON DISKS (4 DISKS)
| DISK TITLE | FILENAME | FILE TYPE | COLLECTION | TRACK | SECTOR | ACTIONS |
|---|---|---|---|---|---|---|
| AEROBIC SPIN | E4.SEC | SEQ | Robin Albicker | 8 | 4 | DOWNLOAD FILE |
| GAMES60 | E4.SEC | SEQ | DuncanTwain | 8 | 4 | DOWNLOAD FILE |
| HENK | E4.SEC | SEQ | DuncanTwain | 8 | 9 | DOWNLOAD FILE |
| H H SOFT 104 | E4.SEC | SEQ | DuncanTwain | 8 | 8 | DOWNLOAD FILE |
FILE CONTENT & ANALYSIS
00000000: 02 58 58 41 05 10 30 00 31 33 04 04 08 01 04 01 |.XXA..0.13......| 00000010: 52 4F 4C 4C 20 55 50 20 41 4E 44 20 44 4F 57 4E |ROLL UP AND DOWN| 00000020: 20 49 4E 20 4F 4E 45 20 53 4D 4F 4F 54 48 20 4D | IN ONE SMOOTH M| 00000030: 4F 56 45 4D 45 4E 54 20 31 33 04 08 10 01 02 01 |OVEMENT 13......| 00000040: 20 20 52 4F 4C 4C 20 55 50 20 41 4E 44 20 44 4F | ROLL UP AND DO| 00000050: 57 4E 20 20 20 20 20 20 49 4E 20 32 20 43 4F 55 |WN IN 2 COU| 00000060: 4E 54 53 20 20 20 20 20 31 35 04 06 0C 00 02 00 |NTS 15......| 00000070: 20 20 20 20 53 4E 41 50 20 46 49 4E 47 45 52 53 | SNAP FINGERS| 00000080: 20 20 20 20 20 20 20 20 41 53 20 59 4F 55 20 52 | AS YOU R| 00000090: 45 41 43 48 20 20 20 20 31 36 04 06 0C 00 02 00 |EACH 16......| 000000A0: 20 20 20 4B 45 45 50 20 59 4F 55 52 20 42 41 43 | KEEP YOUR BAC| 000000B0: 4B 20 20 20 33 30 20 44 45 47 52 45 45 53 20 4F |K 30 DEGREES O| 000000C0: 46 46 20 46 4C 4F 4F 52 31 35 04 06 0C 00 02 00 |FF FLOOR15......| 000000D0: 20 20 20 4B 45 45 50 20 42 52 45 41 54 48 49 4E | KEEP BREATHIN| 000000E0: 47 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 |G | 000000F0: 20 20 20 20 20 20 20 20 31 37 04 06 0C 00 02 00 | 17......| 00000100: 20 20 20 20 53 4E 41 50 20 46 49 4E 47 45 52 53 | SNAP FINGERS| 00000110: 20 20 20 20 20 20 20 20 41 53 20 59 4F 55 20 52 | AS YOU R| 00000120: 45 41 43 48 20 20 20 20 31 35 04 06 0C 00 01 00 |EACH 15......| 00000130: 20 20 20 4B 45 45 50 20 42 52 45 41 54 48 49 4E | KEEP BREATHIN| 00000140: 47 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 |G | 00000150: 20 20 20 20 20 20 20 20 31 34 06 06 06 00 14 00 | 14......| 00000160: 20 20 20 4B 4E 45 45 53 20 54 4F 20 43 48 45 53 | KNEES TO CHES| 00000170: 54 20 20 20 20 20 20 20 20 20 42 52 45 41 54 48 |T BREATH| 00000180: 45 20 20 20 20 20 20 20 31 41 04 06 0C 00 02 00 |E 1A......| 00000190: 20 20 20 20 53 4E 41 50 20 46 49 4E 47 45 52 53 | SNAP FINGERS| 000001A0: 20 20 20 20 20 20 20 20 41 53 20 59 4F 55 20 52 | AS YOU R| 000001B0: 45 41 43 48 20 20 20 20 31 43 04 06 0C 00 02 00 |EACH 1C......| 000001C0: 20 20 20 4B 45 45 50 20 42 52 45 41 54 48 49 4E | KEEP BREATHIN| 000001D0: 47 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 |G | 000001E0: 20 20 20 20 20 20 20 20 31 41 04 06 0C 00 02 00 | 1A......| 000001F0: 20 20 4B 45 45 50 20 4C 45 47 20 4C 49 46 54 45 | KEEP LEG LIFTE| 00000200: 44 20 20 20 20 42 41 43 4B 20 33 30 20 44 45 47 |D BACK 30 DEG| 00000210: 52 45 45 53 20 55 50 20 31 45 04 06 0C 00 02 00 |REES UP 1E......| 00000220: 20 20 20 20 53 4E 41 50 20 46 49 4E 47 45 52 53 | SNAP FINGERS| 00000230: 20 20 20 20 20 20 20 20 41 53 20 59 4F 55 20 52 | AS YOU R| 00000240: 45 41 43 48 20 20 20 20 31 41 04 06 0C 01 01 00 |EACH 1A......| 00000250: 20 20 20 4B 45 45 50 20 42 52 45 41 54 48 49 4E | KEEP BREATHIN| 00000260: 47 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 |G | 00000270: 20 20 20 20 20 20 20 20 31 34 06 06 06 00 14 00 | 14......| 00000280: 20 20 20 20 20 20 20 52 45 4C 41 58 20 20 20 20 | RELAX | 00000290: 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 | | 000002A0: 20 20 20 20 20 20 20 20 31 42 04 06 0C 01 02 00 | 1B......| 000002B0: 20 20 20 20 53 57 49 54 43 48 20 4C 45 47 53 20 | SWITCH LEGS | 000002C0: 20 20 20 20 20 20 20 20 20 20 20 52 45 50 45 41 | REPEA| 000002D0: 54 20 20 20 20 20 20 20 31 44 04 06 0C 00 02 00 |T 1D......| 000002E0: 20 20 20 4B 45 45 50 20 42 52 45 41 54 48 49 4E | KEEP BREATHIN| 000002F0: 47 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 |G | 00000300: 20 20 20 20 20 20 20 20 31 42 04 06 0C 00 02 00 | 1B......| 00000310: 20 20 20 53 4E 41 50 20 41 4E 44 20 52 45 41 43 | SNAP AND REAC| 00000320: 48 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 |H | 00000330: 20 20 20 20 20 20 20 20 31 46 04 06 0C 00 02 00 | 1F......| 00000340: 20 20 4B 45 45 50 20 4C 45 47 20 4C 49 46 54 45 | KEEP LEG LIFTE| 00000350: 44 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 |D | 00000360: 20 20 20 20 20 20 20 20 31 42 04 06 0C 00 02 00 | 1B......| 00000370: 20 20 20 4B 45 45 50 20 42 52 45 41 54 48 49 4E | KEEP BREATHIN| 00000380: 47 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 |G | 00000390: 20 20 20 20 20 20 20 20 31 34 06 06 06 00 14 00 | 14......| 000003A0: 20 20 20 20 54 41 4B 45 20 41 20 44 45 45 50 20 | TAKE A DEEP | 000003B0: 20 20 20 20 20 20 20 42 52 45 41 54 48 2D 20 52 | BREATH- R| 000003C0: 45 4C 41 58 20 20 20 20 31 38 08 08 0C 01 02 01 |ELAX 18......| 000003D0: 20 52 45 41 43 48 20 42 45 59 4F 4E 44 20 4B 4E | REACH BEYOND KN| 000003E0: 45 45 53 20 20 20 20 20 20 20 42 52 45 41 54 48 |EES BREATH| 000003F0: 45 20 20 20 20 20 20 20 31 34 06 06 06 00 14 00 |E 14......| 00000400: 20 20 45 58 48 41 4C 45 20 41 4E 44 20 52 45 4C | EXHALE AND REL| 00000410: 41 58 20 20 20 20 20 20 20 20 20 20 20 20 20 20 |AX | 00000420: 20 20 20 20 20 20 20 20 32 4A 00 04 06 01 02 01 | 2J......| 00000430: 20 20 20 4F 50 45 4E 20 4C 45 47 53 20 57 49 44 | OPEN LEGS WID| 00000440: 45 20 20 20 20 4C 4F 57 45 52 20 4C 45 47 53 20 |E LOWER LEGS | 00000450: 53 4C 4F 57 4C 59 20 20 32 47 00 08 08 00 04 00 |SLOWLY 2G......| 00000460: 20 53 54 41 59 20 55 50 20 4F 4E 20 45 4C 42 4F | STAY UP ON ELBO| 00000470: 57 53 20 20 20 20 20 4B 4E 45 45 53 20 54 4F 20 |WS KNEES TO | 00000480: 43 48 45 53 54 20 20 20 31 39 00 0C 10 01 01 01 |CHEST 19......| 00000490: 20 20 45 58 48 41 4C 45 20 41 4E 44 20 4C 49 46 | EXHALE AND LIF| 000004A0: 54 20 20 20 20 20 49 4E 48 41 4C 45 20 41 4E 44 |T INHALE AND| 000004B0: 20 4C 4F 57 45 52 20 20 31 34 00 08 08 00 14 00 | LOWER 14......| 000004C0: 20 20 20 52 45 4C 41 58 20 53 54 4F 4D 41 43 48 | RELAX STOMACH| 000004D0: 20 20 20 20 20 20 20 20 20 20 4D 55 53 43 4C 45 | MUSCLE| 000004E0: 53 20 20 20 20 20 20 20 32 48 00 02 04 01 01 00 |S 2H......| 000004F0: 20 50 4C 41 43 45 20 48 41 4E 44 53 20 55 4E 44 | PLACE HANDS UND| 00000500: 45 52 20 20 54 41 49 4C 42 4F 4E 45 20 46 4F 52 |ER TAILBONE FOR| 00000510: 20 53 55 50 50 4F 52 54 32 49 02 02 02 00 02 00 | SUPPORT2I......| 00000520: 20 20 20 20 20 52 4F 4C 4C 20 4C 45 47 53 20 20 | ROLL LEGS | 00000530: 20 20 20 20 20 46 52 4F 4D 20 53 49 44 45 20 54 | FROM SIDE T| 00000540: 4F 20 53 49 44 45 20 20 21 48 |O SIDE !H |
.XXA..0.13......ROLL UP AND DOWN IN ONE
SMOOTH MOVEMENT 13...... ROLL UP AND DO
WN IN 2 COUNTS 15...... SNAP
FINGERS AS YOU REACH 16......
KEEP YOUR BACK 30 DEGREES OFF FLOOR
15...... KEEP BREATHING
17...... SNAP FINGERS
AS YOU REACH 15...... KEEP BREATHIN
G 14...... KNEES
TO CHEST BREATHE 1A......
SNAP FINGERS AS YOU REACH
1C...... KEEP BREATHING
1A...... KEEP LEG LIFTED BAC
K 30 DEGREES UP 1E...... SNAP FINGERS
AS YOU REACH 1A...... KEEP
BREATHING 14......
RELAX
1B...... SWITCH LEGS REPEA
T 1D...... KEEP BREATHING
1B...... SNAP AND REAC
H 1F...... KEEP L
EG LIFTED 1B......
KEEP BREATHING
14...... TAKE A DEEP BREATH- R
ELAX 18...... REACH BEYOND KNEES
BREATHE 14...... EXHALE AND REL
AX 2J...... OPEN
LEGS WIDE LOWER LEGS SLOWLY 2G......
STAY UP ON ELBOWS KNEES TO CHEST
19...... EXHALE AND LIFT INHALE AND
LOWER 14...... RELAX STOMACH
MUSCLES 2H...... PLACE HANDS UND
ER TAILBONE FOR SUPPORT2I...... ROL
L LEGS FROM SIDE TO SIDE !H
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