1. Mobility Set 1 – (Start on stomach)
Front Wrist Stretch (on hands and knees. Lean your weight all the way forward so you flex your wrists)
Back Wrist Stretch (On hands and knees. Rotate your hands so the your wrists are forward and hands are facing back. Gently flex down on your wrists)
Side Rotate and Reach R/L. On Hands and knees. Rotate to each side and extend hand up to the ceiling.
Downward Dog
Downward Dog, Open each hip to the ceiling . Right and Left.
Lizard R/L
Cobra
Child’s Pose
Back Quad Stretch
Toe/Calf Squat
Full Squat
Bow Pose
2. Mobility Set 2 (Start on back)
Lying on back. Full body extension. Alternately stretch each arm as far as you can.
Side neck stretch R/L. On your back. Reach hand around your head and gently pull your head to each side.
Toe touch. Sit up with legs straight and slide hands down toward your toes.
Plow (on shoulder blades). Lie on back and flip your legs back over your head.
Fingers to toes vertical. Lying on back lift your legs and arms so your fingers and toes meet above your head.
Knees to chest R/L. Lie on your back and alternately pull each knee into your chest.
Pigeon R/L
Seated Hurdler R/L
Bent Knee Twist R/L
Straddle Hamstring Stretch
High Boat
Bridge
3. Leg Strength/Endurance
50 Bicycles – lying on back
25 Mountain Climbers
25 Alternating Lunges (with arms out to sides
10 Power Jumps
1 minute jump rope or jumping in place
4. Upper Body Strenght/Endurance
10 push-ups
Overhead Band Pull
High Cross-Body Band Pull
5. Core
20 Sit ups
Front Plank 30 seconds
10 Reps – Dead Bug