Warm Up Exercise: Head 1. 2. 3. 4.

Forward and backward Side to side Clockwise rotation Counter clockwise rotation

Shoulders 1. Rotate backward 2. Rotate forward 3. Arms wide circle going inside (from the side) 4. Arms wide circle going outside (from the side) 5. Arms crossing alternate up or down (front of body) 6. Arms pull (elbow pointing up hands reaching the back) 7. Straighten Arms then crossed in front of body while other arm press the straight arm to the chest 8. Join hands at the back, stretch by locking elbows Hips, Legs, Knees and feet 1. Twisting (like elbowing someone at the back) arms in front and twist body from left to right then right to left while opposite feets heal is up. Only toes of the opposite feet touches the ground 2. Side to side one hand on waist and one hand up then bend to the side where hand is on waist. 3. Side to side variation join both hands and raise straight up then move upper body side to side while stretching arms 4. Hip rotation clockwise and counter clockwise 5. Slight hands on waist, feet together and move body slightly up and down 6. Knee rotation clockwise and counter clockwise 7. Forward bending spread feet, hands reaching the feet. Legs should be straight 8.