Day #1 and Day #2-Dynamic motion warm up 3 Phase Dynamic Warm ups Ground- Yoga dynamic Day #1 and Day #2-Dynamic motion warm up Finish movements for developing rhythm and timing for Track specific athletes

Warm up for Day #1 Ground-White background slide Day 1-light yellow background slides Jog- arms cross over's Jog-arms swimming Skipping- sm. circles forward Skipping- sm. circles backwards Jog-ground touches Jog-boxer's punches Jog-tripping 6" backwards skips Jog-high knees Jog-butt kicks Grapevines/ carioca-low Lock legs-short Lock legs-long Race-walk Finish on Day #1-light yellow background slides 5 step rhythm and leap 4 step rhythm and leap Mini-hop, steps and jump Single leg forward hop Single leg backward hop Five step count down Standing long jumps and walks Twirls Warm up for Day #1 Ground-White background slide Yoga twists Scorpions F/B Hip pops Cat/Cobra Bird Dog "SCRAP" push ups Calf stretch General-light green background slides Walks Knee Pulls Leg Cradles Dog & Bush Lunges- Forward Lunges-backwards Side lunges Lunges & Twists' Single leg-RDL F/B Inch Worms / Heal Walks

Yoga twists-lying on back Ground exercises Done Daily Yoga twists-lying on back Scorpions on stomach Hip pops Cat / Cobra “Scrap” PU Bird Dog Calf Stretch

General warm-up done dailey Walks Knee Pulls

20 m Leg Cradles Dog & Bush

20 m Lunges Backwards Lunges

20 m Side Lunges Lunges W / Twist

20 m Single leg-RDL F/B

20 m “Inch Worms” “Heel ‘Walks”

Jog- arms cross in front Day #1-Specific Jog- arms cross in front 20 m Jog-arms swimming

Skipping- sm. circles forward Skipping- sm. circles backwards

Ground touches Jog boxing punches 20 m Ground touches 20 m Jog boxing punches Glove hand

20 m Jog tripping

20 m Repeat opposite direction Backwards 6” skips

20 m Jog High Knee

20 m Jog Butt kickers

Grapevines/ carioca-low 20 m Grapevines/ carioca-low 20 m 20 m Lock legs-short Lock legs-long

Race walk 20 m

5 step rhythm and leap (4 step hurdles) Finish for Day #1 20 m 5 4 3 2 1 JUMP 5 step rhythm and leap (4 step hurdles) JUMP JUMP 1 2 3 4 5 1 2 3 4 5 4 3 2 1 JUMP 4 step rhythm and leap (3 step hurdles) 4 3 2 1 JUMP

Mini-hop, steps and jump Finish for Day #1 Mini-hop, steps and jump Mini-hop Take off and land on same leg Step onto Other foot (leg) Jump onto Double foot support On hard surface land softly 20 m

Single leg forward hop Finish for Day #1 20 m Note- Arms double pump Arms drive up, out and in Finish for Day #1

Single leg backward hop 20 m Single leg backward hop Note- Arms out to sides and used like balance poles Finish for Day #1

Five step count down-only counting left legs for a right leg lead Finish for Day #1 Five step count down-only counting left legs for a right leg lead 5 4 3 2 1 and Take off Like a lay up 20 m

Standing long jumps and walks Finish for Day #1 Standing long jumps and walks 20 m

Twirls- always the first move is outside leg across the stomach, Finish for Day #1 20 m Twirls- always the first move is outside leg across the stomach, move same way on the opposite direction.

Warm up for Day # 2 Day 2-light rose background Jog- arms overhead Jog backwards-swimming Skipping-lg circles forward Skipping-lg circles backwards Jog-Volleyball passes Jog-side steps-arms overhead Jog-backwards 6" forward skips March high knees Walk-butt lifts Grapevines / carioca-high Lock legs-short Lock legs-long Race-walk Finish-light background Walk on sore right heel Walk on sore left heel Walking Claws Skipping Claws Jog cycle -right leg Jog cycle-left leg Jog cycle alternate cycle Jog -3 step cycle (boom) Warm up for Day # 2 Ground exercises-white background slides Yoga twists Scorpions F/B Hip pops Cat/Cobra Bird Dog "SCRAP" push ups Calf stretch General-white background Walks Knee Pulls Leg Cradles Dog & Bush Lunges- Forward Lunges-backwards Side lunges Lunges & Twists' Single leg-RDL F/B Inch Worms / Heal Walks

Yoga twists-lying on back Ground exercises Done Daily Yoga twists-lying on back Scorpions on stomach Hip pops Cat / Cobra “Scrap” PU Bird Dog Calf Stretch

General warm-up done dailey Walks Knee Pulls

20 m Leg Cradles Dog & Bush

20 m Lunges Backwards Lunges

20 m Side Lunges Lunges W / Twist

20 m “Inch Worms” “Heel ‘Walks”

Jog backwards-arms swimming Day #2-Specific Jog- arms over head 20 m Jog backwards-arms swimming

Skipping- lg. circles forward Day #2-Specific 20 m Skipping- lg. circles forward

Skipping- lg. circles backwards Day #2-Specific 20 m Skipping- lg. circles backwards

Day #2-Specific 20 m Jog volleyball passes

Side step arms overhead Day #2-Specific 20 m Side step arms overhead

Day #2-Specific 20 m Jog-backwards

Day #2-Specific 20 m Forward 6” skips

Day #2-Specific 20 m March high knees

Day #2-Specific Walk-butt lifts 20 m Day #2-Specific Walk-butt lifts Normal walk Butt Lifts or “snowdrifts”

Grapevines / carioca-high 20 m Day #2-Specific Grapevines / carioca-high Facing Low in back High in front Facing Low in back High in front 2 2 2 4 4 4 1 3 1 3 1 3

20 m Day #2-Specific Lock legs-short 20 m Lock legs-long

Day #2-Specific Race walk 20 m

Finish on Day #2 Walk on sore right heel Walk on sore left heel Hip vaults over ground strike Normal opposite leg walk 20 m Walk on sore left heel Hip vaults over ground strike Normal walk opposite leg

Finish on Day #2 Walking Claws 20 m Finish on Day #2 High Knee Walks and Reach – “claws” Drive up, reach out and snap to slightly before cm Walking Claws High Knee Walks and Reach – “claws” Drive up, reach out and snap to slightly before cm

Finish on Day #2 20 m Skipping Claws

Finish on Day #2 Jog, then cycle left foot-repeat 20 m 20 m Jog, then cycle right foot-repeat Jog, then cycle left foot-repeat 20 m Jog, then alternate cycle legs Repeat opposite direction 20 m Repeat opposite direction Boom steps- jog 3, cycle 6 fast-repeat