WARM UP
10 minutes:
5 ea. Spider lunge (rotate both ways)
5 ea. Side-lying T-spine rotations
15 ea. Y + T + W
5 Hand-release push up + shoulder/knee taps
20 ea. 4-position Bridges
15 ea. Single-leg bridges
25 Hollow rocks
50 Jumping jacks
WARM-UP
3 Minutes to Run/Row/Jump/Bike
8 Minutes of:
5/5 Spider Lunges
5/5 Lateral Lunges
5/5 Knee Hug to Drinking Bird
5 Superman Handcuff to Push Up
20 Hollow Rocks
LIGHT WARM-UP
10 Minutes to Complete Twice
100 Jumping Jacks
20 Lateral Lunges
20 Squats
20 Good Mornings
20 Single Leg Hip Raises
20 Superman Handcuffs
20 Shoulder Tap + Knee Taps
20 Dead Bugs
WARM-UP
5-10-15
-Prisoner Squats
-Good Mornings
-Yoga Push Ups
-Single Leg Bridge
-Hip Bridges
-Lunge + Reach
WARM UP
5 ea. Samson stretch (3 sec. holds)
5 ea. Knee hug + Drinking bird
5 ea. Side-lying T-spine rotations
20 ea. Y+T+W
5 Hand-release Yoga push up
5 Kick throughs
50 Jumping jacks or 100 Jump rope
WARM-UP
Run/Jump/Skip for 3 minutes
-then 2 Rounds of 10 reps:
-Calf Raises
-Lateral Lunges
-Push-Up + Groiner
-Supermans
-Bird Dogs
-Sit-Ups
WARM-UP
100 Jumping Jacks
-then-
4 Rounds
5 Push-Ups + Shoulder Taps
5 Spider Lunges (each side)
10 Single Leg Bridges (each side)
20 Bicycle Crunches
WARM UP
10 minutes:
5 ea. Spider lunge (rotate both ways)
5 Hand-release push up + shoulder/knee taps
10 ea. Knee hug + airplane
5 Prone handcuff superman
5 ea. Lunge twist (add reach for more)
25 Hollow rocks
50 Jumping jacks
20 sec. High knees
20 sec. Butt kickers
SPACIAL DISTANCE WARM-UP
Run 400M or Jumping Jacks for 2 Minutes
-then-
1 Minute of each of the following:
*Squat to Reverse Lunge
*Knee Hug to Superman
*Alternating Lateral Lunge
*Shoulder Tap + Knee Tap
*Hollow Rocks
*Superman
-then-
200M Run or Jumping Jacks for 1 Minute
WARM UP
2 Minutes of Run/Jump/Skip/Row (anything)
-then-
2 Rounds
5/5 Knee Hug + Reverse Lunge
-10 Pause Squats
-5/5 Kick Through + Reach
-10 Hollow Rocks
-10 Good Mornings
-then-
1 Minute of Run/Jump/Skip/Row (anything)