Pre Workout Mobility

This full-body dance/cheer specific mobility routine should be performed daily as general stretch and maintenance as well as a warm-up a workout. For best results perform after a lite cardio warm-up.

Go through the movements in order. Should take 7 minutes.

-One leg forward, inside elbow down, outside arm straight up to ceiling. Switch arms -shift back to SL hamstring stretch -Alternate 5 times through

 -One leg forward, inside elbow down, outside arm straight up to ceiling. Switch arms

-shift back to SL hamstring stretch
-Alternate 5 times through

-position both knees at a 90° angle -lean over front leg, then pivot through the middle to the other side -5x on each side

-position both knees at a 90° angle

-lean over front leg, then pivot through the middle to the other side

-5x on each side

-try to move one segment of your back at a time, from your hips all the way to your neck then reverse on the way down -10 reps

-try to move one segment of your back at a time, from your hips all the way to your neck then reverse on the way down

-10 reps

-Begin with hand behind head then extend elbow and rotate your arm around and behind you then bend your elbow to get behind the back -rotate torso down to the ground then up towards the ceiling -move arm back around and switch -5 each side

-Begin with hand behind head then extend elbow and rotate your arm around and behind you then bend your elbow to get behind the back

-rotate torso down to the ground then up towards the ceiling

-move arm back around and switch

-5 each side

-hold a knees bent plank with a posterior pelvic tilt -keep one hand down while kicking the opposite leg behind you and over to the other side -lift your hips up before you rotate back and pivot to the other side -5 per side

-hold a knees bent plank with a posterior pelvic tilt

-keep one hand down while kicking the opposite leg behind you and over to the other side

-lift your hips up before you rotate back and pivot to the other side

-5 per side

-lay on your stomach with your arms fully outreached -extend your hip and kick over to the opposite side -go back to center and alternate -5 per side

-lay on your stomach with your arms fully outreached

-extend your hip and kick over to the opposite side

-go back to center and alternate

-5 per side

-push hips forward to stretch hip flexor -hold for 30 sec -lift leg back up to stretch quad -hold for 30 sec -extend front leg into front split -hold for 30 sec -switch sides

-push hips forward to stretch hip flexor

-hold for 30 sec

-lift leg back up to stretch quad

-hold for 30 sec

-extend front leg into front split

-hold for 30 sec

-switch sides

-position your legs as far apart as possible -walk hands out slowly, trying to keep your back flat -try to get your head as low as possible -hold your deepest position for 60 seconds

-position your legs as far apart as possible

-walk hands out slowly, trying to keep your back flat

-try to get your head as low as possible

-hold your deepest position for 60 seconds

-keep instep of shoes/feet flat on the ground -shift hips forward and lift one foot as high as you can -alternate sides -10 per side

-keep instep of shoes/feet flat on the ground

-shift hips forward and lift one foot as high as you can

-alternate sides -10 per sidea

-lay all the way back and flex spine so hips are directly overhead (you can use your hands to push up and assist) -hold for 30 sec -walk both legs over to one side and hold for 30 sec -walk both legs over to the other side and hold for 30 seconds -return to center and hold for another 30 seconds

-lay all the way back and flex spine so hips are directly overhead (you can use your hands to push up and assist)
-hold for 30 sec

-walk both legs over to one side and hold for 30 sec

-walk both legs over to the other side and hold for 30 seconds

-return to center and hold for another 30 seconds