Warms-Ups

You will want to warm up first with stretches. Each stretch should be held for a total of 30 seconds before you move onto the next one.

  • Right Arm over the head
  • Left Arm over the head
  • Right Wrist
  • Left Wrist
  • Big Forward arm circles
  • Big Backward arm circles
  • Small Forward arm circles
  • Small Backward arm circles
  • Right Leg (standing)
  • Center (standing)
  • Left Leg (standing)
  • Leg Kicks (laying down)
  • Legs off the ground a inch from the ground (laying down and arms at your side)
  • Right Leg (sittings)
  • Center (sitting)
  • Left Leg (sitting)
  • Butterfly (sitting)

Now that you have completed a basic stretch you will want to grab your flags and get into a basic block. You will start in right shoulder and will do the following flag warm up:

  • Coroners (16 counts) – 2 sets (8 count move)
  • Witches Brew (16 counts) – 2 sets (8 count move)
  • Figure Eights (16 counts) – 2 sets (8 count move)
  • Flashes (16 counts) – 2 sets (8 count move)
  • Row Boats (8 Counts) – 2 sets (4 count move)
  • Helicopter Toss (8 counts) – 1 set (8 count move)
  • Hold 2 (flip right hand to thumb down)
  • Jay Toss (8 counts) – 1 set (8 count move)

Across the floors