WORKOUTS AND CONDITIONING

Start with a warm-up to get your body prepared for any workout and conditioning. Below is a standard  warm-up or try the National Team Warm Up

  • 30 Jumping Jacks

  • Swing arms from side to side, up and down 5 times each

  • Roll wrists and ankles 10 times each

  • Walk across floor in relevé, and then on heels

  • High kicks–forwards, backwards, each leg 10 times each

  • Sit in straddle, lean to right leg, middle, left leg and hold for 30 second each

  • Sit on floor in pike with feet pointed, hold for 10 seconds, flex feet hold for 10 seconds

  • Stretch out splits and hold each for 30 seconds

  • Bridge-push through shoulders hold for 15 seconds, tuck and roll 10x

CONDITIONING VIDEOS

CONDITIONING (9 MINUTE)

CORE VIDEOS

CORE WORKOUT (5 MINUTES)
YOGA/CORE (25 MINUTES)
CONDITIONING (9 MINUTE)
YOGA/CORE (25 MINUTES)

ARM WORKOUTS

ARM CIRCUIT (9 MINUTE)

JOINT WORKOUTS

ANKLES & FEET (3 MINUTES)
SHOULDER PREHAB (30 MINUTES)
BAR JOINT PREHAB (3 MINUTES)

DOWNLOAD

the JO Level

Breakdown (pdf)

DOWNLOAD

the Glossary of Terms (pdf)