热身 warm-up 流程

1.Shoulder mobility
2.Forearms | Wrists | Fingers
3.Neck stretch
4.Shoulder stretch
5.Elbow mobility
6.Back | Rear delts | Core (twist side to side)
7.Core & Hip flexors (push forward and backward in our hips)
8.Hamstrings | Calves | Lower back
9.Inner thigh & Obliques
10.Hip flexors (circle with the hips)
11.Lower back & Hamstrings (touch the ground)
12.Outher quads & Hamstrings
13.Hip flexor stretch (lunge position)
14.Hip flexor | Glutes | Hamstrings (bring our leg up)
15.Quad stretch
16.K (bring up one leg, giving it little circles  movement)
17.Ankle mobility (circle with the ankle)
18.Calve stretch (put your foot up against the wall, heel on the ground and lean forward)
19.Butterflies
three rounds, 60 seconds each
20.Jumping jacks
21.Mountain climbers
22.Burpees

 

 


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