Warm-up (Dynamic stretches)

1. Knee to chest

2. Arm-circle + High knees

3. Quad-stretch + Reach

4. Lunges

5. Hurdle hip rotation

6. gorin stretch

7. Inner-Thigh stretch + T-Spin rotation

8. Claf and hamstring stretch

9. Plank + Calf-Stretch

10. Jumping jacks

11. A skip