Sonia's Dynamic Warm-up Series

This can be adapted for Step, Hi/Low, or Sculpting Classes. As is works great for sculpting. For Step or Hi/Low use as is (of course, no step for Hi/Low!), or cut the reps if you want to add other floor and step moves. Just use whatever parts suit you! I have written it using a step.

• March 8x on top of the step and 8x on floor (32)

Heel/toe/anterior tibialis/ankle flexion, dorsiflexion/biceps/posterior delts:

• 1-2) Heel on step right, (3-4) step on top right - biceps curl
• 5-6) Toe taps the floor left (7-8) step on floor left - biceps release with a delt press back
• Repeat 3 more times to = 32 counts
• Repeat up tempo for 32 counts. May skip the slow motion.

Glutes/hams/pecs/triceps:

• 1-8) Keeping right foot on step and left toes on floor, shift weight to a full body lean. Right leg is softly bent at knee and supporting your weight:
• 9-32) 6x, glute squeeze left - upright rows
• 1-32) 8x, Hamcurl - triceps press back or kickback

Hip flexor/quads/back/shoulder rotation:

• 1-8) Right foot remains on step, body comes upright, left foot to floor, left knee soft - bring the arms straight out to the sides at shoulder height
• 9-32) 6x Left heel lifts and left knee bends forward with a hip tilt and release (4 counts) - bring arms to front rounding the back - as the heel returns to floor release arms to start
• 1-32) 8x up on left toes, lunge down and up in place - scoop hands across in front of your body, then push them up overhead as you lunge down, circle them outward and down to your sides as you lift up.

Quads/knees/balance/hip rotation/anterior, posterior delts/pecs/lats:

• 1-8) After you lift from the last lunge, shift weight to right foot and bring the left toes to the top of the step
• 9-32) 6x, lift the knee to 90 then touch the toes down on top - overhead presses
• 1-32) 8x, lift the knee turning it out to the side and touching down on top - pec presses - press forward on the turn out, squeeze back as you tap the top

Gastrocs/soleus/hams/shoulders/lats:

• 1-8) Take the left foot to the floor after last knee lift - sitting back into the left leg to shift your weight. Right heel is on the step with the right toes lifted
• 9-32) 6x, Hinge from the hips with a flat back, I call this a V-Bend. 3x, roll the shoulders back as you lean forward then switch rolling the shoulders forward for 3. Big arms here! Take 4 counts to hinge down and 4 to release up. Encourage firm abs and neutral spine.

Abductors/adductors/rotator cuffs/traps:

• 1-8) Keeping right foot on the step stand up shifting your weight onto the right and bringing the left toes to rest on top of the step
• 9-32) 6x, adduct the left leg across the body, touch the right shoulder with the left hand
• 1-32) 8x, abduct the left leg, lift the right arm laterally; after the last abduction extend the left leg forward

Ankle & wrist rotation/anterior tibialis/balance:

• 1-16) 4x, Rotate ankle in taking 4 counts for each rotation; rotate wrists in the same direction
• 1-16) 4x Rotate ankle out taking 4 counts for each rotation; rotate wrists in the same direction

• 1-32) Left lead, step touch 8x on top and 8x on floor.

Repeat the series left beginning with heel/toe shifts.

Hope there is something here you can use.

Sonia

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