Full Stretch & Warm-Up Routine

Neck

·         Forward and back (chin to chest)

·         Left to right (ear to shoulder)

·         Left to right turn

Wrists

·         Fingers back

·         Interior-Exterior Roll

Shoulders

·         Shoulder rolls (forward & back)

·         Pavel Stretches x 3

·         Arm circles (forward & back)

·         Ground swing (brushing ground)

Back

·         Side Bends (Hand on the hip)

·         Sitting Broomstick Rotations

·         V-sit middle touches (increase velocity)

·         Lying down Leg Swings

10 Push-Ups

10 Sit-Ups

5 Pull-Ups

10 Squats

Hamstrings

·         Leg swings (multiple angles)

Groin

·         Side kicks

·         Leg swings front

IT Band

·         Cross-legged leaner

·         Sitting/Lying IT stretch

Hips

·         Lunge heel up (increase velocity to a bounce)

Quads

·         Butt kicks (hit hand on both sides)

Calves

·         Mountain climbers

10 Overhead Squats
10 GHD Sit-ups

10 GHD Back-Hip Extensions