Warmup Routine

Step #1
Walking exercises 40 meters 

• toe walk
• Knee to chest pull
• Quad stretch
• lunges half way/backward 2nd half
• inchworm or leg sweeps
• Spider mans or hip twist

 Running exercises 40 meters

1. high knee run, fast arms
2. heels up butt kicks, fast arms
3. karaoke (both directions)
4. skip for height
5. skip for distance

Step #2 
20 push ups lead by captains

Step #3
On the ground hip mobility

 1. Fire hydrants (5 each leg) on hands/knees
 2. Hip leg swing on hands/knees
 3. Reverse hamstring extension on hands/knees
 4. Hamstring extension on back
 5.. Hip flexor cross over on back
 6. Reverse hip flexor cross over on stomach

Step #4
20 push ups lead by captains