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Stretches:
· Basketball stretch (cross leg over and hang down), alternate
· Lean down towards to left, right, center
· Lunge to left and right
· Quad stretch, stand on one leg (FLAMIGO!)
· Butterfly
· One leg out, stretch to your toe, alternate
· Pigeon legs, alternate
Exercises:
·
Laying on back:
· Bicycles (One minute)
· Legs in air, together, up and down (x20)
· Legs in air, separate up and down (x20 sets alternating)
· Leg circles (point toe up, BIG circles, 5 each leg, alternate 3 times each leg = 15 each leg)
·
Standing:
· Calf raises (up on toes, x20)
· Squats (x20)
· Jump Rope (30 seconds - one minute)
· Run in place
· Ankle circles
· Jumping Jacks (x20)
· Lunges (forward, in place)
· Hip circles (Spongebob, or the TimeWarp)
· Running back kicks (like trying to kick your own butt)
· Ski jumps (bend knees, jump and turn side to side)
· Frog jumps (Crouch down and then jump into the air)
· Walking lunge (across the gym)
· Skipping (across the gym, x2)
· Grapevine (across the gym, x2)
·
Using wall for support:
· Hamstring curls (tense calf, curl leg up towards butt, x20)
· Frankenstein/Standing Gate Opener (bring one leg up, cross towards inside, cross out, repeat 3 times, leg back down, alternate legs, x7 sets [both legs = 1 set])
· Leg raises (point toe, think ballet)
· Wall sits (one minute)
