I though I would post the up to date copy of the warmups we are doing, so the kids can have it at home, and so I have a reference to look back on once all the tweaks are done!
Warmup Summer 2012
2 laps each: running / skipping / heels up / knees up / 5 corner sprints
5 minutes foam rolling (Concentrate on large muscle groups, quads, hamstring, hips, calf)
5 laps running during which: 10 burpees / 10 pushups / 10 squats / 10 chinups
Stretching:
15 wall sliders
15 floor sliders (on floor beam)
10x Slot machine pull each arm (Liza)
10 Reverse pole grab, elbow stabilize, slide down pole to extend shoulder (Liza)
10 min ball work (lacrosse ball to loosen upper back)
5 weighted pullovers
5 skin cat hold 15s
5 bridge / elevated bridge 15s
5 wall walk to bridge
Splits cycle:
Kneeling reverse quad stretch x5 hold 10 (go to elbows down if possible)
Knee to ankle against wall vertically, other leg out in front, open hip towards floor (Emma)
Right, left, middle 10s each
Right, left, middle 30s each
Right, left, middle 60s each
Scorpion back stretch (assisted)
Back manipulation / inversion table / individual back stretch
Handstand Cycle:
10 handstand against the wall
5 handstand against the wall 10 shoulder touch
5 Cartwheel to handstand against wall with rollout
10 handstand pivot (5 1/2, 5 full)
10 handstand pop onto stacking low mats
10 free handstand hold for 10
1 full walk