Level 8 State Warm-ups

Stretching Section

· 8 right arm circles backwards

· 8 left arm circles backwards

· 8 right arm circles forwards

· 8 left arm circles forwards

· 8 criss-cross arms

· Torso twist with 2 kicks each direction

· 8 arms through legs and up

· 8 windmills

· Standing pike stretch 8 second hold

· Work ankles out 8 seconds

· Standing pike stretch 8 seconds

· Work out wrists 16 seconds

· Work out neck 16 seconds

· Overhead arm pull 8 seconds each arm

· Cat stretch 8 seconds

· Left arm under 8 seconds

· Right arm under 8 seconds

· Achilles prances 8 times hold for 10

· Achilles prances 8 times hold other leg for 10

· Achilles prances 8 times both feet

· 8 punch pike handstand

· Alternating up and around 4 each leg

· On side, front back swings, 4 each leg

· Right leg hurdle stretch 16 seconds

· Stretch over front leg 8 seconds

· Lunge 8 seconds

· Lunge with back leg pull 8 seconds

· Split in up position 8 seconds

· Split in forwards position 8 seconds

· Split in back position 8 seconds

· Split in present position 8 seconds

· Left leg hurdle stretch 16 seconds

· Stretch over front leg 8 seconds

· Lunge 8 seconds

· Lunge with back leg pull 8 seconds

· Split in up position 8 seconds

· Split in forwards position 8 seconds

· Split in back position 8 seconds

· Split in present position 8 seconds

· Lunges side to side 4 each side

· Middle split 30 seconds

· Arm swing around and up 4 each side

· Seated pike stretch 8 seconds point

· Seated pike stretch 8 seconds flex

· Seated pike stretch 6 seconds point

· Seated pike stretch 6 seconds flex

· Seated pike stretch 4 seconds point

· Bridge: Rock shoulders 6 times, Hold 8 seconds, Rock back 8 seconds

· 8 V-Ups

· 8 total alternating legs

· 8 side ups each way

· 8 arch ups on stomach, hold last 6 seconds

· Sit and stand jumps with candle stick, 3 each leg

· 10 bounding jumps in place

· 6 tuck jumps in place

· Stick and Present!