Warming-up (RAISE) Raise: Rope-skipping 300x Activate & Mobilize: High knees Heel kicks Dynamic stretching: open knees, close knees, side leg kicks, straight leg kick Potentiate: Step lunges Squat jumps Programme Rest: 60 seconds between exercises. 45 seconds in between sets of 1 exercise. Split Squat | 10-15kg | 2x 8 reps per side | Slowly…
Rest 10 seconds between each exercise: 20 sec – Jump Rope Regular Bounce 20 sec – Jumping Jacks 20 sec – Jump Rope Regular Bounce 20 sec – Air Squats 20 sec – Jump Rope Regular Bounce 20 sec – 10 Push-ups 20 sec – Jump Rope Regular Bounce 20 sec – High Knees 20…
6 balance and coordination exercises: 1 leg squat reach: 0:14 – repeat 5x for each leg The lift off: 1:30 – repeat 5x for each leg One foot hop: 2:46 – 20 jumps for each leg One foot lateral hop: 5:23 – 20 jumps for each leg One foot square jump: 7:31 – 5 rounds…
Always start from upright position – 10 reps for each leg. Stand barefoot on 1 leg on the floor: Touch toe & move back to standing position Stretch out opposite arm to the front & leg to the back Stand on balance cushion with 5 cones around it at -90°, -45°, 0°, 45° & 90°.…
