KILO Dynamic Warm-Up

8-10 minutes

1.
Lunge with Twist
4 reps per side – hold twist 4 seconds

2.
Inch Worm to Frog
4 reps per side – hold twist 4 seconds

3.
Knee Hug
8 steps per leg – 16 steps total

4.
Pigeon with Twist
4 reps per side – hold torso upright 4 seconds - hold twist 4 seconds

5.
Up Dog to Down Dog
4 reps – hold Up Dog 4 seconds – hold Down Dog 4 seconds

6.
Scorpion
4 reps per side – hold 4 seconds

7.
Shoulder Rotation
8 reps – 1 rep equals front to back and returning to front

8.
Overhead Squat
8 reps – hold bottom position 4 seconds

Perform before every training session

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