WARM-UP:  3:15-3:45
CARDIO (5 minutes)

WITH LIGHT WEIGHT BANDS (Click HERE)

8 Wide squats  /8 mini jumps in wide squat-arms out

8 medium width squats /8 mini jumps in medium width squat-arms out

8 legs close together squats/8 mini jumps in leg together squat

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5 squats to explode up with arms

20 straight vertical jumps (feet shoulder width apart) arms up

5 squats to explode up with arms

STRETCHING: (15 minutes)

1) Individual stretch

2) stretches for splits:  Click HERE (M/W/F)

3)  Stretches for middle splits, use ankle weights: Click HERE (T/TH)

4) All 3 Split holds (correct form)-hold for 3o secs each

5) back bends with partner

STRENGTHENING: (10 minutes)

1) Click HERE for ab work-Each exercise 5 times each (do 10 reps for each exercize or 5 per side for a total of 10)

 

SKILL WORK: (10 minutes)

**Double turn/toe touch/split leap/barishnokov/C jump/rt-lft butt kick/a la secondes as team on M/W/F...

with sis on T/TH

**Kicks in small groups on M/W/F...as a team on T/TH