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Warm up
.10 down to 1 . Make yourself a little run hallway, up and down stairs ect .
Then do 10 tuck jumps, star jumps, squat jumps, v sits. then 9 then 8 ect
Stretch out with over splits , shoulder splits and x20 drop back and stand ups .
Conditioning 💪
. Ski sit at wall , weighted arm lifts arms straight up past ears x20
. Ski sit , arm extensions at the side (go level to your shoulders no higher)
. Front support wall walks. Hands on floor then on to wall then back down (keep tight)
. Full Squats x20 (weighted if you have anything , even a bottle of water ect ) . Remeber the shape though , chest up tight core .
. Squat pulses x20 (squat down then pulse for 5 sec then up .
. Leg kicks 1 min on each 3 times
. Flutter kicks
. Cross cross
. Circles
Girls
. Walkover work, forward and back , 1 arm,
Boys
. Heelie turns , pike headstands note in this area. It's really easy to share with others. Click here ...
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