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.

Assignment Overview:

  • Today you are going to work on BALANCE.

  • Here are the three BALANCE tips that I want you to practice today:

  1. Keep your hands up when you kick.

  2. Keep your head up while you kick.

  3. 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.