Back Warm Ups Rock n’ Roll Place a mat on the floor and lie on your back. Hug your knees to your chest. Gently rock back and forth vertically, gaining momentum each time, until you are rolling over the entire length of your spine with each rock back and forth. Continue for about 1 minute. Toe Touch Stand with your feet together without locking your knees. Extend your arms overhead and look up. Fold forward at the waist and reach your hands toward the ground, as you push your hips back and shift your weight into your heels. When you’ve reached as far as you can, roll up slowly and reach your arms up. Do 15 of these. Cat / Cow Start on your hands and knees with your hands directly beneath your shoulders. Round your back towards the ceiling and exhale. Hold the pose for 1 second. Then, arch your back so that you’re pushing your chest and stomach towards the floor and inhale. Perform 10 reps. Ladders Stand tall and reach your arms up high. Reach as far as you can, alternating arms, keeping your feet firmly planted on the ground. Push your shoulders and spine upward to help you reach as high as you can. Perform 10 reaches with each arm. Spiderman Stretch With Rotation Begin in a push-up position with your hands directly under your shoulders. Plant your left foot on the outside of your left hand. Turn your torso to the left and raise your left arm up toward the ceiling. Return to a push-up position. Repeat on the right side. Do 10 repetitions on each side. Quad and Calf Warm Ups Light Cardio Warm up your calves and quads with 5 minutes of light jogging or jumping rope. Kick March Begin in a standing position in a large, obstacle-free space. Moving forward, kick your right leg straight out in front of you as you extend your left arm at chest level. Try to touch your toes to the fingers of your left hand. Keep your leg as straight as possible, then bring it back to the floor. Then, kick your left leg straight out in front of you and extend your right arm at chest level, as you try to touch the fingers of your right hand with your toes. Continue to alternate taking 20 steps total. Quad Walk Take a step forward with your right foot and bend at the knee to curl your left foot up to your glutes. Then, take a step forward with your left foot and bend at the knee to curl your right foot up to your glutes. Continue to alternate for a total of 20 steps. Grapevine Moving to your left, cross your right foot in front of your left foot. Continue moving to the left by taking another step with your left foot, then cross your right foot behind your left foot. Repeat the pattern until you’ve completed 20 crosses front and back, then switch directions. Arm Warm Ups Overhead Shoulder Stretch Raise your left arm overhead. Bend the elbow and place your palm between your shoulder blades. Bend the elbow of your right arm, moving the arm behind your back with the elbow down and the hand pointing up. Keep the palm of this hand facing away from your back. Bring your hands toward each other so the fingers touch. Hold this position for 5 to 10 breaths. Repeat on the other side. Arm Circles Stand straight with your feet about shoulder-width apart. Extend your arms out to the sides with your palms facing up. Rotate your arms from back to front 10 times, making small controlled circles, then rotate them from front to back 10 times. Turn your palms toward the floor and repeat the sequence. T-Swings Stand tall with your feet shoulder-width apart. Hold your arms straight out in front of you with your palms together and fingers pointing forward. Rotate your body to the left by pivoting your right foot with your heel up. As you do this, move your left side back and keep your right hand stable in the starting position. Keep your hips, shoulders and head aligned as you rotate. Stop the movement when you are facing 90 degrees from your starting position. Immediately rotate your entire body back to the starting position with both arms pointed straight ahead, palms touching, and both feet flat on the ground. Repeat the rotating movement to the right, bringing your right arm back and pivoting on your left foot. Repeat the entire sequence 10 to 20 times.