Section 1: Active Warm-ups

  • Arms: Shoulder taps for 10 reps - You will tap your left should with your right hand, and then tap your right shoulder with your left hand.

  • Legs: Beginner squats for 10 reps - You will lower your body into a deep squat position while your arms remain extended in front of you, and then raise your body back up.

  • Abs: Sit ups for 10 reps - You will raise your shoulders off the ground, and then lower them back to the ground.

  • Core: Bridge with side taps for 10 reps - Tap the side of your leg with your hand, alternating arms.

Assignment Overview

  • Today you are going to work on TEAMWORK.

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

  1. Be loud when you lead your partner.

  2. Go through the commands quickly.

  3. Lead by great example.

Section 2: Skill-building drill (Do three sets)

  • Be the coach: You will build your TEAMWORK skills by coaching your partner through an exercise of your choice. When you lead, follow these steps: 1.) Say the name of the exercise; 2.) Say how many reps you will do; and 3.) Lead by counting out each rep. Switch partners.  

  • Lumber jacks – You will practice teamwork by kicking targets back and forth with your partner 10 times each leg.       

Section 3: Active stretches   

  • Arm circles backwards and forwards for 10 reps each - Swing your arms in large circles to the front and then to the back.

  • Ski’s for 10 reps each - Stand with feet together. Place your hands on your knees. While keeping your knees together, move them in a large circular clockwise motion, then switch directions.

  • Side lunges for 10 reps - Stand with feet together. Step out to the side with one foot. Bend your knee while keeping your hands on the floor. Alternate sides.

  • Cross over toe touches for 10 reps - From a standing position cross one leg over the other, keeping feet close together. Place one hand over the other and lean forward to touch your toes. Alternate sides.