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✨ Day 1: General Warm-Up ✨ - Go through the entire Warm U..
🕑 Added 2020-10-05 23:03:50 +0000 UTC ✨ Day 1: General Warm-Up ✨ - Go through the entire Warm Up. Repeat. - Move slowly for the first round. Rock through it a little quicker the second time through. General Warm-up Order and Suggested Reps for Each Exercise: (Reps are suggested because I want you to listen to your body. If you feel like you need more reps, do them!) - 5 Slow Arm Circles Forward (Rounding and arching the upper back as you go.) - 5 Slow Arm Circles Backward (Rounding and arching the upper back again.) - 10 Fast Arm Circles Forward (Just the shoulders. No upper back this time.) - 10 Fast Arm Circles Backwards - 10 Arm Swings Across the Chest & Back. (Keep the elbows bent slightly when your arms go back.) - 10 Arm Swings Down and Up & Over. (Try to get as much arching and rounding in the back as possible.) - 5 Good Mornings with a Side to Side Bend Overhead. (Go slowly on these. For the good mornings, focus on keeping your spine neutral and pushing the hips back. At the top, lace your fingers together and bend side to side about 3 times.) - 5 Bow & Bends. (With your hands on the back of your hips, push your hips forward and lean backwards. Then reach through the legs using momentum. Start gentle and gradually reach further and increase momentum if possible.) - 10 Forward Fold Bounces. (Grab you elbows and bounce side to side. Gradually increase the power in each bounce if possible.) - 5 Squat to Pike: Sit as low as you can in each squat and push your knees out. Lightly bounce. Lift the hips and get the chest and face close to your legs. On the last rep or two, use your arms to pull your chest and legs closer together.) - 10 Up Down to Down Dog. 1 Rep is Up & Down. (For the first 3-5 reps - Pedal your feet about 10 times in Down Dog. Twist your shoulder side to side 3 times in Up Dog. For the remaining reps just pike and drop from Up to Down.) - :20 Seconds of Spiderman each side. (Keep the back knee up and focus on pushing the hips towards the ground. Rock back and fourth and few times and then bounce the hip up and down a few times. Drop the back knee and take a twist towards the front knee.) - 10 Reps of Cossak (5 Each Side) (For the first rep or two, hold each side for a breathe or two. For the remaining reps, rock side to side as quickly as you'd like.) DONE!! :D
