October 1, 2009

Warm Up

Skip
Skip w/twist
Skip self love
Side Shuffle (High Low, Arm swings)
Forward shuffle
Backward Shuffle
Butt Kick
3 step butt kick
Puddle Hops
Carioca
HK Carioca
Backward run
Crazy Legs
Backward Crazy legs
Hips in
Hips Out

Mobility
backward to forward
Forward to backward
360s
Knee Hug w/Hip
Knee Machine
Reverse Lunge and lean
Knee out
Knee Up RDL
Bow and reach
Inchworm
High Knee Heel to butt

Work Out
4-6 x 20s/40s
Squat Jump 20s
Clock Lunge 60s active rest

4-6 x 20s
Broad Jump n' Stick 60s active rest
Split Jump 60s active rest

3 x 20s
Single Leg Hip Raise --
Squat Jump ->Speed Squat-->Squat and Hold
Burpees 40-60s