INITIATE – Warm-Up & Stretch

DOWNLOAD FILES HERE

LIST OF EQUIPMENT NEEDED:

  1. Skipping Rope
  2. Chalk, Basketball Lines, Cones or Anything that sets a measure of distance.
  3. Training/Fitness Mat, Carpeted Floor or Ground Surface

SKIPPING x100 Reps/Jumps

See Video Below…

LINE RUNS – x1 Each Exercise

  1. Jog Forward & Back Paddles
  2. Butt Kicks
  3. High Knee’s
  4. Skip Hops
  5. Karaoke’s
  6. Defensive Step Squats
  7. Full court run & switch

See Video Below…

STRETCH – x1 Each Exercise [Hold for 15 seconds x3 both sides]

  1. Butterflies (Groin)
  2. Foot Reach (Hamstrings)
  3. Lean Backs (Quads)
  4. Shin Kisses (Gluts)
  5. Standing Lunges (Hip)
  6. Bulgarian Backs (Hip Flexors)
  7. Wall Pushes (Calves)
  8. 5 Inch Leaners (Ankle)
  9. Door Opener (Pectorals)
  10. Stretch Builder (Pectorals & Triceps)
  11. Rise and Shine (Biceps, Forearms and Hands)

See Video Below…

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