Regular Jumping Jack Split Jack Forward Highland Fling Long Striders General Mobility Neck Clock – 5 Times Right and Left Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top. Long Arm Swings – Palm Up – 10 each way Arm Windmills Forward and Backward – 10 each way Trunk Circles – 5 times each way Prisoner Squats – 5 times Heel-Toe Raise – 10 times Prisoner Squats – 5 Times Reverse Lunge – 5 Times Dynamic Mobility Thrust Series – In Place Thrusts – 5 times Frog Thrusts – 5 Times Groiner – 5 Times Hip Flexor/Quad Series Donkey Kicks – 10 times for 2 legs: 5 times for each leg Fire Hydrant – 5 times each way for each leg ½ Speed Build up – 15 yards Walking Quad – 15 yards back ½ Speed Build up – 15 yards Knee Hugs - 15 yards back Skip and Scoop – 15 yards Elbow to Instep – 15 yards back Hip Series Lateral Lunge – 5 times each leg Crossover Squat – 5 each leg (Drop Leg behind) Crossover Lunge – 5 each leg (Leg crosses in front) ¾ Speed Build up – 15 yards Leg Cradle – 15 yards back ¾ Speed Build up – 15 yards Backward Wide Knee Skip – 15 yards – Step backwards with each leg focusing on bringing knees out to the side and back ¾ Speed Build up – 15 yards Low Walk – 15 yards back Hamstring Series Straight Leg March – 15 yards Hand Walk – 15 yards back Inverted Toe Touch – 15 yards Straight Leg Skip – 15 yards back Rocker Series Legs Spread – 5 Times Hurdler – 5 Times each leg Full Speed Build up – 15 yards Power Skip and Scoop – 15 yards back Full Speed Build up – 15 yards Power Skip and Scoop – 15 yards back Hampton Roads Academy Game Dynamic Warm Up
Gator Jack Series – All done counting G-A-T-O-R-S
Regular Jumping Jack Split Jack Forward Highland Fling Long Striders General Mobility Neck Clock – 5 Times Right and Left Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top. Long Arm Swings – Palm Up – 10 each way Arm Windmills Forward and Backward – 10 each way Trunk Circles – 5 times each way Prisoner Squats – 5 times Heel-Toe Raise – 10 times Reverse Lunge – 5 Times Dynamic Mobility Thrust Series – In Place Thrusts – 5 times Frog Thrusts – 5 Times Groiner – 5 Times Hip Flexor/Quad Series Donkey Kicks – 5 times for each leg Fire Hydrant – 5 times each way for each leg ½ Speed Build up – 15 yards Walking Quad – 15 yards back ½ Speed Build up – 15 yards Knee Hugs - 15 yards back Hip Series Lateral Lunge – 5 times each leg Crossover Squat – 5 each leg (Drop Leg behind) ¾ Speed Build up – 15 yards Elbow to Instep – 15 yards back ¾ Speed Build up – 15 yards Leg Cradle – 15 yards back Hamstring Series Straight Leg March – 15 yards Inverted Toe Touch – 15 yards back Rocker Series Legs Spread – 5 Times Hurdler – 5 Times each leg Full Speed Build up – 15 yards Full Speed Build up – 15 yards back
Molecular and Cellular Aspects of Muscle Function: Proceedings of the 28th International Congress of Physiological Sciences Budapest 1980, (including the proceedings of the satellite symposium on Membrane Control of Skeletal Muscle Function)