Your New Daily Routine

Attention Stingrays in the Gold group, here is your new dynamic warm up that I encourage you to do everyday as it will help you prevent injuries while also increasing mobility and performance.

20 - Elbows at Hips Out/In

With your arms bent at a 90 degree angle keeping your elbows at your side down by your hips, move your forearm and hands out and in. One full repitition is completed when your hands start in front of your body, move to point to your sides and then return to the front.

20 - "WHAT/BLOCKS"

With your arms bent at a 90 degree angle keeping your elbows at shoulder height, move your arms out and in. One full repitition is completed when your elbows start in front of your body, move to point to your sides and then return to the front. As if you are throwing your arms up saying what and then blocking like a boxer.

20 - "Chicken Wings"

With your hands on your lower back and elbows pointing behind you move your arms so that your elbows point out to the side and then back behind you, all while keeping your hands pressed against your lower back.

20 - "Froglines"

Standing in a slight squat with your hands at shoulder height begin to move hands up into a streamline while keeping them on the same plane (Hint: pretend like there is a wall right in front of you that your hands are pressed against, you cannot let your hands leave the wall nor can you push your hands through the wall). Get into a tight streamline and then lower your hands back down to the starting position.

20 - "Squat Lifts"

Standing in a slight squat with your hands and arms in streamline, begin to press your hands down towards your hips as if you were lifting yourself out of the pool. Simultaneously, as your hands are pressing down your heels are lifting up to stand on your tippy toes. The rep is complete when you return your heels to the ground and your hands back to a streamline.

20 - "PHO-TO Shoots"

Sitting on the ground with your hands behind you a little bit wider than shoulder width and your legs bent so that your legs form a mountain with your knees being the top pointing to the sky. Begin to move your knees to the right so that your knees touch the ground, your left knee should be under your right foot, then return to the top and drop your knees to the left this time.

20 - "Snow Angels"

Laying on the ground with your hands palm up at your hips leaving your arms in contact with the ground slide your arms up to above your head creating a wide snow angel.

20 - "Distorted Airplanes"

Laying on your stomach with your arms outstretched take your left leg and while keeping your chest and arms on the ground bring your left foot to your right hand, return your foot and then repeat by bringing your right foot to your left hand.

20 - "Shoulder ups"

While in pushup position keep your arms straight and your back flat. Drop your chest down a bit so that your shoulder blades touch then lifting back up to a flat back.

40 - Jumping Jacks

40 - Single Leg Toe Touches