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BONUS ROUTINE

WARM UP BEFORE YOU JUMP

Prepare your body before training with a quick full-body warm-up for mobility, control and readiness.

  1. Watch
  2. Warm up
  3. Start training

10-MOVE WARM-UP

01

ARM CIRCLES

Warm up the shoulders and prepare them for smooth, relaxed rope movement.

02

SHOULDER STRETCH

Improve shoulder mobility and loosen up the upper body before jumping.

03

CHEST STRETCH

Open the chest and shoulders to support a more relaxed upper-body position.

04

KNEELING LUNGE

Loosen the hip flexors and prepare the hips for repeated jumping.

05

HALF SPLIT

Gently prepare the hamstrings and improve mobility through the back of the legs.

06

QUAD STRETCH

Loosen the front of the thighs and prepare the legs for repeated take-offs and landings.

07

STRADDLE STRETCH

Mobilize the hamstrings, inner thighs and hips through a wider range of motion.

08

ANKLE CIRCLES

Mobilize the ankles and prepare the joints for repeated ground contact.

09

WRIST CIRCLES

Warm up the wrists for relaxed and controlled rope rotation.

10

PUSH-UPS

Activate the upper body and core before starting the session.