WARM UP FUNDAMENTALS

5 minutes Warm up Daily limber

10 seconds Wrist stretches

2 reps Seal to cat stretch

10 sec Capsule stretch

10 sec Shoulder extension

10 sec Shoulder extension + hip swivels

10 sec Pancake

10 sec Pancake hold right/ left

10 sec Butterfly

10 sec Pike stretch

10 sec Shoulder bridge

10 sec Calf stretch

7 minutes Warm up

10 reps Arm circles forwards

10 reps Arm circles Backwards

10 reps Arm swings

5 reps Neck circles both directions

3 sec Hold Standing straddle sides and middle

5 sec Each Squat to Pike

5 sec Each side to side lunges x2

5 reps Seated pike lowers

5 sec Seated pike stretch

5 reps Seated straddle lowers sides and middle

5 sec Seated straddle stretch sides and middle

5 sec reps Bent and straight lunges x2

10 sec Quad stretch and relax

10 sec Squatted seiza

10 sec reps Calf stretch x2