Specific Warm Up

Rest between sets: None
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Sitting Adducteur Rolling 1min each side
	Plie Jumps 20x		In the bottom position of your plie your knees should be on top of your feet and level with your hips. Push your knees towards the back and your hips towards the front. Imagine you are in a toaster and to not want to burn yourself. As you jump fully lock your knees, point your feet and keep your legs externally rotated.
	External Rotation Extension 10x		Keep your back straight. Do not arch it during retraction or round it during protraction. Depress your shoulders and keep them squared with your shoulders.

Rest between sets: Minimal / As Needed
Intensity: Moderate | Focus on form
Middle Split Stretches

Rest between sets: Minimal / As Needed
Intensity: Moderate | Focus on form