Section 1: Static Warm-ups
Arms: Hold intermediate push-ups for 10 seconds - Raise your body off the ground with your palms, while keeping your knees, hips, and head aligned. Make sure your toes remain pointed towards the ceiling.
Legs: Hold squats position for 10 seconds - Lower your body into a deep squat position while your arms remain extended in front of you.
Abs: Hold beginner dish for 10 seconds - Raise your shoulders off the ground. Try to keep your feet together and try not to bend your knees.
Core: Hold beginner bridge for 10 seconds - Raise your body off the ground with the palms of your hands and your feet, as if you were a table.
Today you are going to work on BALANCE.
Here are the three BALANCE tips that I want you to practice today:
Keep your hands up when you kick.
Keep your head up while you kick.
Keep your tummy strong while you kick.
Section 2: Skill-building drill (Do three sets per leg)
Alphabet: You will practice your BALANCE by kicking while saying the letters of the alphabet and keeping your leg in the air in between each kick.
Juggling kicks: You will stand with your leg in the air while passing a ball behind your back, then do 1 kick, add a kick on each rep while keeping your leg up.
Section 3: Passive stretches
Hold bow and arrow stretch for 10 seconds - Cross one arm across your body. Use the opposite arm to hold it to your chest locking arms at the elbows or slightly higher.
Hold backbend for 10 seconds - Stand with feet wide apart. Place hands on your hips. Keeping your head up, bend as far back as you can without falling over.
Hold front leans for 10 seconds - Stand with feet together. Exhale out as you slowly lean forward. Do not reach for your toes, simple let your body hang while stretching your Back, Hamstrings, and Calves.
Hold middle splits for 10 seconds - From a standing position place hands on the floor. Slowly slide your feet out to the sides. Stop when your knees start to bend.