1. WARM UP

30 seconds each exercise X 3

• Jog in place
• High Knees
• Butt Kicks
• Mummys
• Heisman

2. JOINT ROTATIONS

Upper Body 

1. 1. Finger wiggle and squeeze
   2. Motorcycles
   3. Wrist circles (both ways)
   4. Arms behind head
   5. Arms across body
   6. Hold hands behind back and pull up
   7. Look up, down
   8. Tilt head to both sides
   9. Shoulder rolls
   10. Arm circles forward and back
   11. Small arm circles forward and back
   12. Arms up tilt both ways
   13. Hips washing machine
   14. Hips figure 8
   15. Leg swings forward/back 5x each
   16. Cross leg swings (knee to front)
   17. Pony (alternating knees)
   18. Ankle circles (both ways)
   19. Sit on shins and rock back and forth
   20. Sit on heels and arms behind head turn (to both sides) and tilt 3x
   21. Hands and knees one arm behind head elbow up/elbow down 5x

Wrists 

1. 1. On hands and knees circle around
   2. Fingers facing you
   3. Side to side
   4. Cross hands (both ways)
   5. Back to all fours and do 5 flicks
   6. Palms up

3. JUMP FOCUS

• 10 Double Marked Jumps
• 10 Double T Jumps

4. JUMP Conditioning

3 Rounds

• Fast Kicks – 20
• Side Hurdler Lifts – 20 Right and Left
• Hip Rolls – 20 Right and Left
• Toe Lifts – 20
• Floor Jumps – 20

5. TUMBLING Conditioning

3 Rounds (you can lower amount on each if you would like)

• Plank – 1 Min
• Side Plank – Right and Left 30 Min
• Superman Hold – 1 min
• Lunge Hold – 30 Sec*
• Lever Hold – 30 Sec*
• Heel Kicks – 30*

*Do one leg then the other

6. Stunt Focus

3 Rounds of 30 seconds each

• Mountain Shrugs – 20
• Lib Lifts – 10 Right and Left 10 
• Full Up Squats – 20
• Ext Pops – 10

7. Cool down/stretch

1. WARM UP

30 seconds each exercise X 3

• Jumping Jacks – 30 Seconds
• High Knees – 30 Seconds
• Butt kicks – 30 Seconds
• Mummys – 30 Seconds
• Sprawls – 10

2. BRIDGES

3 Rounds

• 3 Count Bridges – 10
• Bridge Hold – 30 Seconds
• 1 Leg Bridge Kick Right – 20
• 1 Leg Bridge Kick Right – 20

3. Split Warm Up

Alternate Right and Left Leg 3x

• Leg Lift Kicks – 12/10/8
• Forward Lunge Twist Stretch – 30 Seconds
• Forward lunge kick – 30/20/10

4. Right and Left Splits

1 Min hold each

• Sit up – 30 Seconds flex foot and lock back leg
• Chest Down
• Head up arms back in should stretch

4. CENTER

1 Min hold each

• Squat Stretch
• Frog Stretch
• Center Split

7. Cool down