Prison Body Fitness
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  • Dynamic Warm Up
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    • R.C. Body Weight Workout for Total Body
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July - September 2007 FAST CLASS

A) JUMP ROPE (Warm Up)
    Three (3) Sets of: Three (3) minute rounds with One (1) minute rest between rounds

B) DYNAMIC STRETCHES
  1) Shoulder Rotations - five (5) each direction
  2) Hip Rotations - five (5) each direction
  3) Knee Rotations - five (5) each direction
  4) Ankle Rotations - five (5) each direction
  5) Cross Over Reach @ Chest Level - five (5) each direction
  6) Cross Over Reach @ Chest Level w/ Full Twist - five (5) each direction
  7) Cross Over Reach to Opposite Foot - five (5) each direction
  8) Cross Over Reach to Opposite Foot w/ Hyper Lateral Flexor - five (5) each direction
  9) Contra lateral Arm Swings - ten (10) each direction
  10) Walk on Toes - ten (10) each direction
  11) Walk on Heals - ten (10) each direction
  12) Walking Step & Reach (Lunge) - five (5) each direction
  13) Walking Toy Soldiers - ten (10) each leg
  14) Partner Assisted Kicks to the Front - ten (10) each leg
  15) Partner Assisted Kicks to the Back - ten (10) each leg

C) PARTNER DRILLS
  1) Quick Feet (Side by Side or Facing Partner) [Use any line on Gym Floor]
    a) Horizontal - Both Feet (15 to 30 seconds)
    b) Vertical - Both Feet (15 to 30 Seconds)
    c) North / South Alternating Split (Alternating Front) (15 to 30 Seconds)
    d) East / West Alternating Split (15 to 30 Seconds)
  2) Ladders (Side by Side or Facing Partner) [Partners Race each other down ladder & recycle line]
    a) Two-Step Forward (2 times)
    b) Hopscotch (2 times)
    c) In & Out (2 times - One Each Side)
    d) Icky Shuffle (2 times)
  3) Skips for Height (Length of Gym)
  4) Skips for Distance (Length of Gym)
  5) Single Leg Bounds (to half-court & back)
  6) Explosive Bounding (Length of Gym)
  7) Carioca (Length of Gym)
  8) Cartwheels (to half-court & back)
  9) Wheel Barrows (Walks and/or Hops) (to half-court & back)
  10) Hot Hands - two (2) minutes (One Minute Each)
  11) Mirror Hand Clap Push-Ups - five (5) Push-Ups each
  12) Ball Drop w/ Increasing Distance - three (3) to Five (5) each
  13) Ball Drop Reacting from Sprawl - three (3) to five (5) each
  14) Ball Drop Reaction from Seated (or flat on back) 3 - 5 each
  15) Blind Toss from Behind (On Wall) - five (5) each
Choose to 'Live Intensely'...Make it M.I.T. for life with Prison Body Fitness.