8-12 Min of low impact high intensity warm up Break a sweat!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Frog Combi on Back | 4x | Externally rotate your legs as soon as they move.During the diamond pulls keep your feet on the floor.Push your knee towards the floor and the heel towards the ceiling.Stay quick and dynamic. Go as fast as you can whilst staying clean and in control. | |
| Developpe to Pancake Sit Ups | 4x | Externally rotate your legs as soon as they move.Push your knees towards the floor and your heels towards the ceiling.During the pancake sit up first reach up and then come towards the front.Fully lock your knees and keep your hips on the floor at all times. | |
| Assisted Deep Plie Airplanes - Single Wing Flap | 2x3 each side | Use your glute and abductor muscles to actively hold the immobile leg as high as possible of the ground.Hold your hips and shoulders parallel to the floor the entire time.Keep your knees and hips in 1 line throughout the entire exercise.Use your hands for balance and to create stability. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Butterfly Shoulder Warmup | 3x up and down | Start with your arms fully extended in front of your chest with your palms facing each other.Apply constant outwards pressure on the elastic as you raise your arms overhead and back.Keep your shoulders down and look towards the front.Engage your core to stabilize your position. | |
| Overhead Warm Up Pushes | 1x8 | Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other.Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.Keep your shoulders down and look towards the front.Apply outwards pressure on the elastic the entire time but do not externally rotate your arms. | |
| External Rotations with Loop | 1x8 | Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other.Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side.Keep your shoulders down and look towards the front.Engage your core to stabilize your position. | |
| Salt Bae Wrist Curls | 1x8 | Start with the palm of your hand facing downwards in front of you.Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your hips and shoulders perfectly squared. | |
| Towel Wall Slide Wrist Stretch | 1x6 each side | Place your hands shoulder width apart on the wall with the fingers pointing up and the elbows fully locked. Rotate the pit of your elbows up as well. Lean into the wall to apply pressure.Place a towel, shirt or anything similar under your working hand that will allow your hand to slide on the wall.Slide your hand down the wall on a vertical line increasing the flexion of your working wrist until you feel a stretch. Return to your starting position after.Keep your shoulders depressed and squared with your hips. |