Warm Up Flashcards
Hundreds Set: Quickly come to the floor Curl into a ball, chin to chest Extend legs together, diagonal Heels together toes apart, point Arms by sides
Sell: really waking up the abs
8x or 8 8s
Pump 1,2,3,4 curl R curl L
Modification: soft bend in knees, rest head
Other cues: breath in for 4 and out for 4, look down at your abs, strong arm pumps
End: knees to the chest, rest the head
Knee Ups Set: Feet hip width apart Stack palms, elbows wide Begin lifting knees to hands
Sell: Bringing our heart rate up, bring your thoughts into the room.
Each segment 20 seconds Lifting knees with palms stacked Arms reach up, pull down Continue pull down add rotation right Back to center, pause. Last 10 count 1
Other cues: proud posture, thigh high towards chest
Double Leg Stretch Set: bend knees rest head Curl into ball, chin to chest Reach for ankles, point toes Extend arms and legs out 1,2,3 curl back in
Sell: continuing to work abs
4x or 4/8s
Out 1,2,3 curl in
Sit up and watch for final 2x
Hold in(ball)
Other cues: keep shoulder blades lifted
Modification: rest head
Single Leg Stretch Set: (from ball) Extend legs straight, lower to diagonal Cross rt over lft, point toes Reach arms, fists over to the right
Sell: abs, obliques
16x or 4/8’s each side
16x or 4/8’s center crossing
Curl to the right,
Switch sides cross left foot over right and crunch left to the left
Hold curl in center, reach arms and criss cross legs
Count final 10, bend knees rest head
Mod: rest head
Teasers(demo 2, sit up and correct) Set: arms long over head legs straight on floor, point toes Up to diamond arms, chin, abs, reach Lower back down slowly
Sell: building a really strong core
4x or 8/8’s
12 with final 10
Up to diamond down arms above head
Hold in last diamond up, curl waistline
Back an inch up an inch (demo 2 then final 10)
Other cues: take your time, more muscle less momentum
Modification: hold behind knees
Forearm Plank Set: Cross ankles to come to your forearms Feet hip width Tuck hips Pull abs in
Sell: warm up your entire body
We’ve got 90 seconds, focus your mind your muscles can do this
30, 30, 30 seconds.
Small bend stretch right leg
And switch left leg bend stretch
Both legs bend stretch
Final 10 freeze try not to collapse down
Other cues: head in line with spine
Stay strong 30 more second
Modification: on knees
Correction: lower hips down guide hips. head up push into my hand. Arches back push into my hand hand on small of back.
Straight Arm Plank Set: Press up into straight arms Feet hip width Hold 10, 2... Float right toes
Sell: abs still working and also upper body
8x both toe sides
8x both toes down
Float right toes tiny arm bend
Switch feet and continue arm bends
Both feet down last 10
Other cues: soft elbow bend, use those abs
Modification: hold plank or knees down
Side arm plank Set: right hand in the center Face the wall, arm in fist towards wall Hips lift to tempo Sell: targets your obliques
10 one side, 10 other side
Hip raises up count all 10
Switch hands
Count all final 10
Correction: stack hips guide hips and stay with them to balance them while they continue hip dips
Knees to carpet for push-ups
