This is the instructional video for LOWER 9. Please reference the provided PDF and the BONUS automated timer link below.

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/shared/W3ySAdvpT2WVivH6Cq40-2022-LOWER-9

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com. This is simply a bonus resource. If you have any questions about using the app, you must contact customer support within the Seconds Pro app. Here's a quick video about how to load the timer onto your phone:

https://www.youtube.com/watch?v=PQjaIebaL7s