Warmup 1:
Have everyone stand in 2nd position with their arms out making a T. Bring your left arm over your head and stretch to the right. Be sure to keep your shoulders straight. Hold for 8 counts, come up for 1 count, and then do the same thing to the right for 8 counts. After coming up bring arms back into T form- hold for 1 count. Bring around forward like you are hugging a beach ball. Be sure to keep your shoulders back and your chin up. While keeping your arms infront of you bend at the waist and hold for 8 counts. Come up and bend back as far as possible- hold for 8 counts. When you come up bend at the waist again- this time touch your toes and hold for 16 counts. Come back up and bring your arms to the T form. Roll your neck first to the left and around, and then to the right and around.
Warmup 2:
Sit on the ground with your legs apart in a strandle position. Bring your left arm over your head and lean to the right. Hold for 8 counts, come up for 1 and go to the left for 8 counts. After coming up bring both arms and your upper body to the right leg- press your chest down to your knee. Be sure to keep your shoulders back. Hold for 8 counts, come up for 1 and do the same to the left leg. When you come up, hold for 1 count and then stretch forward and lay on the ground (if possible)- hold for 16 counts. Make sure your knees stay turned out away from you. Once you come bring your legs together and lean forward again- hold for 16 counts. When you come up bring your feet with you bending your knees and sitting with the soles of your feet touching. While pushing your knees to the ground bend over and stretch for 16 counts. When you come up hold for 1 count and then (while still holding onto your feet) straighten your legs and hold for 16 counts.
|
