0:00–2:00 | Dynamic Mobility & Joint Activation

Goal: Wake up joints and prevent injury.

1. Neck rolls – 4 forward, 4 back
2. Shoulder rolls – 8 forward, 8 back
3. Arm swings – Across chest & overhead x 10 each
4. Torso twists – 20 total
5. Hip circles – 5 each direction
6. Ankle circles – 5 each direction per foot
7. Across the Floor- Front kicks, Circle out, circle in, Side kicks

2:00–5:00 | Dynamic Full-Body Movement

Goal: Raise heart rate, improve range of motion.

1. High knees – 20 sec
2. Butt kicks – 20 sec
3. Grapevine steps (side cross-steps) – 2 passes each direction
4. Lunge with twist – 4 each leg
5. Inchworm to plank – 4 reps

5:00–7:00 | Strength Activation

Goal: Activate muscles used in aerial, dance, gymnastics.