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