warm-up-technique

Warm-up 2 × squats4 × jumping jacks2 × push-ups4 rounds Frankenstein kickKnee to elbowArms overhead30 seconds on each side 3 cycles of the warm-up

Warm-up 5 x jumping jacks5 x thoracic rotation into a cross knee to elbowRepeat on the other side3 rounds 3 x alternating Curtsy lunge into arms overhead5 x full hip circlesRepeat in the other direction 3 cycles of the warm-up

Warm-up Hip hinge into arms overhead and Curtsy lunge (alternating sides)1 minute Thoracic rotation into cross knee to elbowFrankenstein kickLateral knee raise30 seconds on each side 20 seconds of jumping jacks40 seconds alternating Cossack squats 2 cycles of the whole warm-up