Split Squats x 5 each leg Lateral Squats x 5 each leg Spider-Man Lunge with Reach: Deep lunge, elbow to instep, then rotate the chest toward the sky (essential for layout/reach flexibility). Inchworms: Walking hands out to a plank and back up to stretch the calves and posterior chain. Carioca (Grapevine): Fast feet with high knee drive to wake up the glutes and hips. Low shuffles Tall shuffles Frankensteins (Toy Soldiers): Straight leg kicks to hand for hamstrings. Pogo Hops A-March A-Skips Skip for height Skip for distance Sprint 70% Sprint 70% (and stop at the line) Sprint 90%