# data[].attributes.body
BE FUN
increase heart rate
warm up the body

# data[].attributes.body
- increase the heart rate
- prepare students for the class
- warm up the body and muscles
- raises muscle temperate for optimal flexibility
- reduce the risk of injury, muscle pain and tension
- increase overall performance

# data[].attributes.body
Part 1

# data[].attributes.body
part two

# data[].attributes.body
Part 3

# data[].attributes.body
Part 4

# data[].attributes.body
1 - pencil roll
2 - reverse plank
3 - dish roll
4 - plank on arms, 1 leg off the ground
5 - bear crawl
6 - squat hold and jump
7 - superman
8 - 1 leg balance, extended arms
9 - skater hops
10 - knee slide pose
11 - crawl
12 - egg roll
13 - reverse plank
14 - shoulder stand
15 - teddy bear roll

# data[].attributes.body
- It includes balance (reverse plank, squat hold, skater hops, superman, 1 leg balance, knee slide pose)
- It includes travel (bear crawl, skater hops, crawl)
- It includes flight (skater hops, squat jump)
- It includes rolls (pencil roll, dish roll, egg roll, teddy bear roll)

The warm up also tests students as some rolls include a full roll and a half, to change the direction of the body

I picked this warm up because it also includes - speed change (1 leg balance into skater hops)
- change of direction (reverse plank, plank on arms)
- change of level (on the ground in the bear crawl into a squat, or skater hops into the knee slide pose)
- variations of the body parts used (shoulder stand, knee slide pose, plank, 1 leg balance)

# data[].attributes.body
1 - PENCIL ROLL
- Lie flat on your back a mat with your arms stretched straight over your head, hand and fingers extended. Your feet are also stretched away from your body, extending your toes.
- roll to the left or the right, whichever side is preferred
- keep your ankles together at all times
- a teaching cue is to keep your tummy, bum and leg muscles squeezed at all times
- roll fully one rotation after another, starting on your back and finishing on your back for a full rotation

# data[].attributes.body
- while standing, you can stand up straight, arms above your head extending your fingers making yourself as tall as you can be. This practices the position we should be in when lying flat on the mat
- Move from a tense body position while standing, to a loose body position to experiment the difference in posture when tense and loose.
- Practice holding a tense body position for five seconds
- try the roll with the arms down by the side, if successful then progress and have arms straight above the head
- just think of the posture of a pencil!

# data[].attributes.body
2 - REVERSE PLANK
- sit on the floor with your legs stretched out in front of you, with your palms on the floor behind you
- while pressing your palms into the ground, lift your hips , fully extend elbows locking them so your arms are completely straight
- your torso should move towards the ceiling
- with your arms and legs straight, your body should make a straight line
- squeeze the core as tight as you can
- this balance exercise works numerous muscles including the deltoids (lateral and posterior), core, hamstrings, gluteus Maximus

# data[].attributes.body
3 - DISH ROLL
- Lie flat on your back, pressing your back into the ground
- Lift your shoulders and arms off the mat along with the legs, making a dish shape. Aim to keep them as straight as possible
- Start the roll by turning your head to the side you want to turn
- Roll onto the tummy, before continuing to roll onto the back
- Squeeze your legs together, keep the arms off the ground while maintaining that straight position

# data[].attributes.headline
WARM UP - SECTION - PLANK ON ARMS, 1 LEG OFF THE GROUND

# data[].attributes.subject
WARM UP - SECTION - PLANK ON ARMS, 1 LEG OFF THE GROUND

# data[].attributes.body
4 - PLANK ON ARMS, 1 LEG OFF THE GROUND
- lie on your stomach, palm of hands beside your shoulders
- pushing the body off the ground, fully extend the arms, locking the elbows
- legs fully extended with the body making a straight line
- when balance is steady, lift one leg off the ground

# data[].attributes.body
5 - BEAR CRAWL
- lying flat on your stomach, with palms flat beside the shoulders
- lift the bum maintaining feet and palms on the ground
- your bum may be high in the air compare to the rest of the body
- when in a stable position, start to walk on the palms of hand and feet
- the video below is this action but in a quicker motion

# data[].attributes.attachment_link.title
Fastest 100 m running on all fours - Guinness World Records

# data[].attributes.body
6 - squat hold and jump
- stand straight with feet shoulder width apart
- placing the arms straight out in front of you to assist with balance
- while squeezing the tummy, keep the chest high and keep the head looking forward
- slowly start to bend the knees, push the hips back as if you are going to sit in a chair
- when thighs are parallel to the ground, hold the position for 3/4 seconds
- when ready, push from the upper legs, using your arms to build momentum and jump back into a standing positon

# data[].attributes.attachment_link.title
How To Do SQUAT JUMP EXERCISE (Fat Burning Workout)

# data[].attributes.body
7 - SUPERMAN
- start in a neutral standing position
- balancing on one leg, lean the other leg behind the body
- while doing this tilt the upper body towards the ground with arms extending out in front to assist with balance

# data[].attributes.headline
WARM UP - SECTION - 1 LEG BALANCE, EXTENDED ARMS

# data[].attributes.subject
WARM UP - SECTION - 1 LEG BALANCE, EXTENDED ARMS

# data[].attributes.body
8 - 1 LEG BALANCE, EXTENDED ARMS
- Start by standing in a neutral position
- fully extend both arms to either side of the body
- lift whichever leg is desired, to the side of the body while keeping the knee joint straight

# data[].attributes.body
9 - SKATER HOPS
- start by standing in a neutral position
- when ready, jump to the right hand side
- upon landing, the knees will bend lowering the body closer to the ground
- almost immediately, return by jumping to the left hand side creating a hop motion
- continue this for numerous hops

# data[].attributes.body
10 - KNEE SLIDE POSE
- kneeling down, bum not leaning on the feet in an upright position
- extend both arms straight out to either side of the body

# data[].attributes.body
11 - CRAWL
- while on the ground kneeling, place palms flat in line with shoulders
- keep knees on the ground
- while moving the same knee and same arm for example right hand right knee, move forward or backwards, followed by moving the left knee and left arm

# data[].attributes.body
12 - EGG ROLL
- Kneel down on to the floor, tuck your knees into your chest and tuck your chin into your body
- hold your arms in by your side
- roll to the left or right, when on your back try keep shoulders off the floor
- keep rotating until you return to your starting position

# data[].attributes.headline
WARM UP - SECTION - REVERSE PLANK REPEATED

# data[].attributes.subject
WARM UP - SECTION - REVERSE PLANK REPEATED

# data[].attributes.body
13 - REVERSE PLANK

# data[].attributes.body
14 - SHOULDER STAND
- lying flat on your back on the ground
- building momentum and pushing from the hips
- lift your legs in the air, while rolling back onto your shoulder blades
- use your arms to hold your back/above the bum area to assist in keeping upright

# data[].attributes.body
15 - TEDDY BEAR ROLL
- sitting on the floor, with your back up straight and legs separated straight ahead
- place your hands behind your knee's, maintaining this throughout the roll
- lean to the right hand side, lighting the left leg upwards off the ground. This will start the rolling action
- continue this rolling motion sideways across your back and shoulder

# data[].attributes.body
Demonstration

# data[].attributes.body
Part one

# data[].attributes.body
Part 2

# data[].attributes.body
- into squat position
- on tips of toes
- palm of hands placed flat a little in front of shoulders, not directly under shoulders
- hands shoulder width apart
- tuck head in
- lift the hips
- push off both feet
- projectory is up and out

and ... roll!

# data[].attributes.body
Drill 1 - Part 1

# data[].attributes.body
Drill 1 - Part 2

# data[].attributes.body
Drill 2 - Part 1

# data[].attributes.body
Drill 2 - Part 2

# data[].attributes.body
Drill 2 - Part 3