1 - Back Peddle Jog - 20 yards and back.

2 - Super Marios - 20 yards and back.

3 - Cariocas - 20 yards and back.

4 - Walking Lunges, swing arms up above head - 20 yards and back.

5 - Walking Quad Stretch - 20 yards and back.

6 - Side Lunge - 15 yards and back.

7 - Inch Worms - 10 yards and back.

8 - Ghost Kicks - 20 yards and back.

9 - Walking Knee to Chest, push off with calf - 20 yards and back.

10 - Calf Pumps - 30 pumps = 15 each leg.

11 - Iron Cross - 20 times = 10 each side.

12 - Stationary Leg Swings; side to side, forward and back 10 times each direction, each leg.

13 - Scorpions - 10 total = 5 each leg.

1 - Running Butt Kicks - 20 yards and back.

2 - Ghost Kicks - 20 yards and back.

3 - Walking Figure Four; pull lower leg up, push knee down - 15 yards and back.

4 - Hip Flexor Lunge with torso rotation - 20 yards and back.

5 - Walking Quad Stretch - 20 yards and back.

6 - Walking Calf Stretch - 15 yards and back.

7 - Side Lunge - 15 yards and back.

8 - Jumping Jacks - 30 times.

9 - Spidermans - 15 yards and back.

10 - Squat to Stand, elbows inside knees - 10 times.

11 - Stationary Leg Swings; side to side, forward and back 10 times each direction, each leg.

12 - Full Body O’s (switch halfway) - 20 total = 10 each direction.

13 - Calf Pumps - 30 pumps = 15 each leg.

1 - Walking Deadlifts - 20 yards and back.

2 - Kick Outs - 20 yards and back.

3 - Open Hips, Close Hips - 20 yards and back.

4 - Side Lunges, Drag Back Foot - 15 yards and back.

5 - Walking Lunges, Swing Arms Above Head - 20 yards and back.

6 - Ghost Kicks/Frankenstein's - 20 yards and back.

7 - Walking Quads and Hamstrings - 15 yards and back.

8 - Lunge Step and Triangle Move - 15 yards and back.

9 - Super Marios - 20 yards and back.

10 - Iron Cross - 20 times = 10 each side.

11 - Calf Pumps - 30 times = 15 each leg.

12 - Hip Rotations - 10 front, 10 back, each leg.

13 - Torso Pendulum Swings - 10 times = 5 each side.