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Static and Dynamic Warm Ups/Cool Downs


Dynamic Warm Up Menu- Performed before speed and strength training:

High knee run, butt kicks, carioca, leg kicks, leg kick skips, lateral jumping jacks, 2 shuffles and a burst, leprachauns, backwards leprachauns, scoops, 3 step RDLs, toe walks, backwards heel walks, step squat lean, inch worms, spidermans

Static Stretching Menu- Performed after speed and strength training:

Standing toe touch, crossed feet standing toe touch, feet apart down the middle, feet apart lean to the side, hip flexors, pigeon pose, froggy squat, seated toe touch, hurdler stretch, butterfly, pretzel, lying knee to chest, lying knee across, lying leg up hamstring stretch, lying foot across hamstring stretch

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