W00 Gi and Nogi - Tutaj Warm Up
Gi Curriculum
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6m 38s
Warmup
1. Jumping jacks
2. Squats
3. Push up
4. Crunches
5. Side crunches
6. Other side crunches
7. Supermans
8. Sit outs
9. Hip escapes
10. Bridges
11. Necks - chin to chest
12. Necks - ear to shoulder
13. Necks - chin to shoulder
Leg circles
Triangles alternating sides
Sit up
Tow circles
Ankle circles
Move you feet around
Hips
Bend the toes backwards with knees close to the mat
Stand up
Hip circles
Side to side and then reach
Thumb circles
Grippers up and down, and rolling over the top of your toes
Wrist circles
Shake the hands out
Cactus arms
Make a big circle with your hands
Arms across
Forward swim
Backwards swim
Core
Neck circles
Look up at the ceiling and bring your ear to each shoulder
Massage hands
Stretch's
1. Right leg out
2. Left leg out
3. Butterflys
4. Lunges to the right
5. Deep lunges to the right
6. Lunges to the left
7. Deep lunges to the left
8. Forward lunges right and left
9. On but, right leg across, knee to chest and then back
10. On but, left leg across, knee to chest and then back
11. Neck circles 3 each direction
12. Grippers
13. Warm up arms - Arms across
14. Forward swim
15. Backwards swim
16. Stretch right arm across
17. Stretch left arm across
18. Stretch right behind back
19. Stretch left behind back
20. Stretch right arm triceps
21. Stretch left arm triceps
22. Warm up core
23. Leg circles
24. Switch directions
25. Roll over you back and touch your toes to the mat
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