Pick from the exercises below to create a personal routine for warm-up. Spend 4-6 minutes on your routine from the following exercises:
Dynamic Stretching x5 each or on x5 each side:
- Inch Worm
- Spiderman
- Duck Walk
- High Knee Hug Walk-come up on toe-squeeze glute of bottom leg
- Glute Cradle –Grab knee and ankle-shin is more parallel to ground
- Lunge/Elbow to Instep
- Alternating Quad
- Handstand Hamstring or Inverted Hamstring Stretch
- Backwards Lunge Reach through Core
Fundamentals:
- 1-2-3 Scoop
- High Knees
- Kick Butt
- Fast Kick Butt
- Skip big arms reach up and around
- Fast skip
- Power Skip
- Backwards Drop Skip
- Pillar Skip Forward
- Pillar Skip Lateral x2
- Karioca x2 or Tapioca x2 (snap hips, stomp feet)
- Shuttle Rt (Don’t let heels touch-quick feet)
- Shuttle Left
- Goose Step March to Skip it out