Warm-up
Toe walks/wrist flicks
Hollow bounces
Star jump bounces
Butt kicks
Inch worms
Run
Sprint
Bear crawl/crab walk
Arm Crosses
Splits (Both sides) - 30 s each
Straddle - 30 s
Bridge - 30 s
Flyers
Perform on box or half balance ball. Do 5 times each for 3 reps.
Perform on the floor. Do 5 times each for 3 reps.
Bases/Backspots
Use 3 or 5 pound weights with these exercises. Do 5 times each for 3 reps.
Perform on the floor. Do 5 times each for 3 reps.
Work with a partner and grab free weights of your choice (something that is tough to reach above your head but not where you can’t hit it confidently). Base with these weights as if you were doing an extension. Hit the counts using the free weight as a “flyer foot”. Load in on 8, hit and hold for an 8, dismount on 8. Do this 5 times, 3 reps.