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Summer Warmup Workout

posted May 29, 2020, 7:24 AM by Jennifer Helton   [ updated May 29, 2020, 7:31 AM ]
Here is the list of exercises that Coach Jessie posted to Facebook. In preparation for the start of practice on Monday we wanted to post a video of the girls “new” warmup. They will be able to complete this warm up in their Social Distance squares on the floor. I have also uploaded the videos to my YouTube Page and have included the links here:





Summer Warm-Up Workout Video List  

Warm up- Video #1

·         50 Butt Kicks

·         50 High Knees

·         50 Jumping Jacks

·         50 Rebounds

·         25 1 foot jump

·         25 other foot jump

·         10 Frog jump

·         10 lunge hop right

·         10 lunge hop left

·         5 kicks fwd right

·         5 fwd left

·         5 back right

·         5 back left

·         5 side right

·         5 side left

·         Knee pull fwd right for 5

·         Left for 5

·         Quad pull right for 5

·         Left for 5

·         Hip pull right for 5

·         Left for 5

·         10 Arm circle bwd

·         10 circle fwd

·         10 Windmill

·         10 straddle through throws

·         20 sec standing straddle

·         Reach up

·         20 sec standing pike

 

VIDEO #2:

·         Squat to

·         5 candlestick pike

·         Hold pike for 20 sec

·         5 candle straddle

·         Hold straddle 20 sec

·         Lay back to elbows

·         10 kicks right

·         10 kicks left

·         Shoulders

·         8 rocks

·         Go to knees

·         Reach right arm under for 10 sec

·         Left for 10 sec

·         Both in front with butt up for 10 sec

·         Kneel

·         Clasp hands wrist rolls 10 right 10 left

·         Neck circles slow 5 right 5 left

·         Achilles Hold right for 10 sec

·         Left for 10 sec

·         Both for 10 sec

·         10 switches

·         Right leg hip flexor press for 10

·         Slide to split for 20 sec prefer arms out

·         Left leg hip flexor press 20 sec

·         Slide to split for 20 sec arms out

·         Right leg middle for 10 sec

·         Left left middle for 20 sec

·         Both middle for 20 sec

 

Core- Video #3

·         Lay on back

·         Lift legs 5 (stay low)

·         Arms 5

·         Both 5

·         Hold 5

·         Rock 5

·         Repeats on stomach

·         Seal stretch for 20 sec

·         Bridge for 20 sec

·         5 safety rolls

·         Elbow bridge 20 sec

·         5 safety rolls

·         Landing drills

·         Number is 5

·         Toe raise to stick landing

·         Jump to stick landing

·         Single leg to raise to stick landing

·         Single leg jump to stick landing

·         Repeat left leg

 


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