3 minutes of jumping rope

Warm up drill

• 6 arm circles forward​

• 6 arm circles backward

• 5 second shoulder stretch each arm

• 5 second tricep stretch each arm

• 6 upper body rotations holding imaginary ball

• 6 hip rotations with hands on hips both directions

• 6 knee rotations with ands on knees both directions

• 6 double shoulder width stance, reach between legs and over head

• 6 double shoulder width stance circle arms both directions

• Drop down to one leg while other leg is stretched outward, face stretching leg, hold for 10 seconds, make sure hands are on the floor between lags. Repeat for both sides twice

• Hands of floor body shift while in double shoulder width stance, maintain low stance repeat 10 times each side

• Deep groin stretch with one leg bent and other stretched out behind you with one hand on knee and the other on the floor

  • 10 deep bounces​

  • turn towards bent leg and raise same side arm towards ceiling and look up while holding for 5 seconds

  • place both hands together and do deep pushups using legs 

  • repeat other side

• Soccer kicks - low medium, high, higher and highest - repeat other side​

• 10 Side wards leg lifts for both legs

• 10 Kicking to front/back - front leg kicks towards front while back leg kicks towards back- switch sides and repeat

• 10 hip rotations near wall making sure toes always point up- repeat for both legs