Work it - Warm Up

Video (Scroll Down)

 

SIMPLE STRETCH (Stationary)

1. Sit - Stretch Legs Forward/Sideways Point

2. Partner Arm Stretch 4 ways

3. Front Plank/Superman/Table 1 minute each

4. 10 3 position Side-Plank, each side 

5. 12 Crouching Stretch-Ups Watch Hands 

6. 12 Standing Jump Tucks Back Strait

7. 100 yards Walking Arm Swing Lunges/etc.

8. 3 Standing Slow Motion Hurdles Form

9. 10 Arm Swing Stretch 

10. 12 Kick-ups

11. 10 Front/Back Roll to sit Pike

12. 10 Lie on Back Twist Roll Block Pike

13. Neck roll stretch

14. Hold rail and stretch upper back down

15. Hold fence and stretch middle out

FOCUSED STRETCH

. Use Large Rubber Ball to Arch Over

2. Put Foot on Rail or Wall to Hyper Stretch Legs

3. Partner back to back (center) and pull over

4. Partner, Sit Legs forward, push down gently

5. Partner Lie Down, one leg up and over gently

6. Lie on Stomach, spread eagle. taco each side

NEXT STRETCH (Walking)

1. Leg up point toes alternate 

2. Sache

3. Sideways step alternate each side

4. Run Knee up

5. Hurdle then up

6. Yo-ho!

7. Back Press to verticle

8. Standing Twist

CONDITIONING

1. Stand/Feet together, Hands on Hips

    push off whole foot, up and point

2. Tables

3. Side Planks

4. Arm stand Kick ups

5. Tuck Jumps

6. Back Flip

Contact

Valley Dive

Main Pool Lessons (pool 1)

Van Nuys/Sherman Oaks Rec Center

14201 Huston St, Sherman Oaks, CA 91423

Tel: 8052805969

Email: valleydiveclub@gmail.com

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