Static Stretch Warm Up:

• Standing Knee Hugs – 3-5x/each side
• Foot Grab with Reach – 3-5x/each side
• Lunge with Overhead Reach – 3-5x/each side

Dynamic Movements:

• Quadruped Thoracic Spine Rotations – 3-5x/each side
• Single Leg RDL – 3-5x/each side
• Bootstrap Squats with Overhead Reach – 3x
• Bent-Over Dynamic Shoulder Backburners – 3-5x

First Circuit 30sec: 20sec work:rest ratio, 3 rounds, 45sec rest/round:

• Reverse Lunge to High Knee Right Side
• Reverse Lunge to High Knee Left Side
• Downward Dog to Cobra and Back
• Alternating Leg Raises

Second Circuit 30sec:20sec work:rest ratio, 3 rounds, 45sec rest/round:

• One and One-Half Squats
• Alternating High Plank to Toe Touch
• Bird-Dogs First Side
• Bird-Dogs Second Side

Third Circuit Tabata Style 20sec:10sec work:rest ratio, 1 round for 4mins:

• Plank Jacks
• Lateral Jumps (AKA Skater Hops)

Cool Down Stretches:

• Lying Knee Hugs – 30sec each side
• Child’s Pose – 30sec
• Cobra Stretch – 30sec