1

Foot Roll
2

Glute Roll
3

Heel Walks
4

Air Squats
5

Shin Grab Drill
6

Sweeper Drill
7

Quick Steps
8

Up and Unders
9

Lateral Hurdle Skips
10

Trail Leg Hurdle Slides
11

Straight Leg Bound
12

Skip With Arm Circles
Lesson 13:
Side Slides with Arm Swings
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- Start and remain on the balls of your feet and over exaggerate the movement with the arms. Lead with the right foot, and then alternate.
14

Scissor Kick Over Hurdles
15

Hurdle Step Overs
16

Front Leg Swings
17

Carioca
18

Bounding
19

High Knees
20

Butt Kicks
21

A-Adductor
22

B-March
23

B-Skip
24

A-March
25

A-Skip