Warmup Routine
Step #1
Walking exercises 40 meters
Running exercises 40 meters
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
Walking exercises 40 meters
- heel walk
- toe walk
- heel-toe walk, using arms
- Knee to chest pull
- Quad stretch
- Frankensteins
- lunges half way/backward 2nd half
- inchworm with arched back
- Spider mans
Running exercises 40 meters
- high knee run, fast arms
- heels up butt kicks, fast arms
- karaoke (both directions)
- skip for height
- 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
