#WERK WORK

FITNESS GOAL

WARM UP

• A pre-exercise activity
• Performed before a practice/performance
• Prevents stressing of muscles

#WERK WARM UP

• Jumps 45 seconds
• Lunges 45 seconds
• Squats 45 seconds
• Leg climbers 45 seconds
• Sit ups 45 seconds

EXERCISE #1

• Splits.
• legs straight and at right angles to the body, one in front and the other behind, or one at each side.
• Stretches hamstrings

EXERCISE#2

• Jéte
• Basically splits in the air
• Also stretches hamstrings
• How to: 3runs bend in knees push off the ground extend legs in splits

EXERCISE#3

• Russians
• How to:2runs to side turn to front bend down split legs to front
• Helps give better flexibility for side splits
• Increases flexibility

EXERCISE#4

• Runs
• Increases heart rate
• Warms up legs

EXERCISE#5

• Turns
• Helps increase balance skills

EXERCISE #6

• Bicycle
• Improves abdominal strength
• Gets you to push yourself

COOL DOWN PURPOSE

• Helps decrease heart rate after being increased
• Relaxes your muscles and gives them a break
• Helps get the blood flowing at a normal rate again

COOL DOWN

• Triangle stretch
• Neck rolls
• Toe touches
• Hydrate