Short warmup
1 – Shoulder raise, T-raise, Y-raise
Shoulder raise
Raise your elbows up to shoulder height, hands still pointing down
Turns your hands up
Raise your arms straight up
Bring your arms down with the same steps in reverse
T-raise
Start by leaning forward but with your back straight
Your hands are in a fist in front of you, palms up
Raise your arms straight up to the the sides
Y-raise
Start by leaning forward but with your back straight
Your hands are in a fist in front of you, palms up
Raise your arms up in a 45 degree angle to each side
2 – Wrist rolls
Link your fingers in front of you
Make circling motions in both directions
3 – 90 90 switch
Begin by sitting down with your legs wide, knees at 90 degree angles
Twist your knees to one side, touching the ground if you can
Switch to the other side and repeat
4 – Jumping with twist
Standing up, jump and twist your hips to the right while your arms swing to the left
Switch sides and repeat
5 – Side to side rotations
Begin by standing with a wide stance
Link your fingers and rotate your upper body left and right
Then continue the same with outstretched arms, increasing the circle of motion
6 – Squat with arm circles
Begin by standing with a wide stance
Squat down with the arms ending up between your knees
Stand up and at the same time raise your arms over your head in a wide circle
Squat down and repeat
7 – Arm circles
Standing up, make full arms circles one arm at a time
Repeat with the other arm, and then the other direction
8 – Wood choppers
Begin by standing with a wide stance
Link your finger, raise your hands to one side over your shoulder
Chop down diagonally across your body, bending your knees along the way
Repeat from the other side
Long warmup
1 – Shoulder raise, T-raise, Y-raise
Shoulder raise
Raise your elbows up to shoulder height, hands still pointing down
Turns your hands up
Raise your arms straight up
Bring your arms down with the same steps in reverse
T-raise
Start by leaning forward but with your back straight
Your hands are in a fist in front of you, palms up
Raise your arms straight up to the the sides
Y-raise
Start by leaning forward but with your back straight
Your hands are in a fist in front of you, palms up
Raise your arms up in a 45 degree angle to each side
2 – Head rolls, shoulder rolls, wrist rolls
Head rolls
Roll your head from side to side, your shin almost touching your chest on the way
Shoulder rolls
Make big slow circles with your shoulders, first backwards, then forwards
Wrist rolls
Link your fingers in front of you
Make circling motions in both directions
3 – Knee circles, ankle circles
Knee circles
Begin by standing with your knees slightly bent and close together
Place your hands on your knees and make circles, first to one side and then the other
Ankle circles
Stand on one leg and make circles with the raised ankle, in both directions
Switch legs and repeat
4 – 90 90 switch
Begin by sitting down with your legs wide, knees at 90 degree angles
Twist your knees to one side, touching the ground if you can
Switch to the other side and repeat
5 – Cat / Cow
Begin on your hands and knees, with you back neutral and straight
Slowly tip your pelvis forward and raise your spine up until you feel a good stretch (Cat)
Then slowly lower your spine and curve your back down for the opposite stretch (Cow)
6 – Surfboard pushup on knees
Begin in a pushup position, but knees still on the ground
Keep your arms close to your body, as if they were on a surfboard
Do pushups and keep knees on the ground all the time
7 – Deep squat
Begin by standing with a very wide stance
Squat all the way down to between your legs
Keep your back straight and look forward
Hold your arms forward for balance
Stand up and repeat
8 – Side lunges
Begin in a standing position
Take a very large step to one side, lunge down and try to get your knee to a 90 degree angle
Keep your back straight and look forward
Stand up again, switch to the other side and repeat
9 – Toe touch
From a standing up position, reach forward and try to touch your toes with your fingers
10 – Jumping with twist
Standing up, jump and twist your hips to the right while your arms swing to the left
Switch sides and repeat
11 – Side to side rotations
Begin by standing with a wide stance
Link your fingers and rotate your upper body left and right
Then continue the same with outstretched arms, increasing the circle of motion
12 – Open chest
Begin by standing with a wide stance
Reach forward and down with both arms, crossing them in front of you
Lift your arms up and to the sides and let your chest open as wide as possible
13 – Squat with arm circles
Begin by standing with a wide stance
Squat down with the arms ending up between your knees
Stand up and at the same time raise your arms over your head in a wide circle
Squat down and repeat
14 – Step back and rotate
Standing up, lunge back with your right knee nearly touching the ground
At the same time rotate your upper body to the left, letting your arms swing
Stand back up, switch sides and repeat
15 – Balance and stretch sides
Standing up, lift your arms straight up
Lift up your left foot and slowly reach to the right with your arms
Switch sides are repeat
16 – Loosen hips
Begin in a pushup position, knees off the ground
Bring your right knee just behind your left hand, lower your hips to the ground
Switch sides and repeat
17 – Arm circles
Standing up, make full arms circles one arm at a time
Repeat with the other arm, and then the other direction
18 – Wood choppers
Begin by standing with a wide stance
Link your finger, raise your hands to one side over your shoulder
Chop down diagonally across your body, bending your knees along the way
Repeat from the other side
