Dynamic Warmup #1
- Light Jog
- High Knees
- But Kicks
- Open the Gate & Close the Gate (way back)
- High Kicks Big Stretch
- Back Kicks
- Karaoke
- 50% Sprint
- 100% Sprint
Dynamic Warmup #2
Warmup with the following
- High Knee Tuck
- High Knees Run
- Hurdler Stretch
- Butt Kicks
- Figure Fours
- Forward Lunges
- Reverse Lunges
- Lateral Lunge
- Waiter Bows
- Single Leg Toe Touch
Dynamic Warmup #3
- Side Lunge & Hold (deep rep & 5 Second Hold
- Kick Throughs 10x each side
- Squat Reaches 10x Each Side
- Hip Rotations 5 circles each way & each leg
- Hamstring Flow 5 reps each side
- Inch Worms 5 reps up and down
- Heels to Hands 10x each side
- Squat Complex 10x each side
- Squat Overheads 10x