1. Warm-up Cardio (to initiate good blood flow)

• 4 x Jog Forward and Backwards 90′
• 4 x Skip Forward and Backwards 90′
• 4 x Karioka Forward and Backwards 90′
• 4 x POWs Forward and Backwards 90′
• 4 x Dynamic POWs Forward and Backwards 90′

2. Arm & Shoulder Activation 

Arm Saws

• 10 x Thumbs up
• 10 x Palms up
• 10 x Palms down

Rock-the-Baby

• 10 x Thumbs up
• 10 x Palms up
• 10 x Palms down

Scissors

• 10 x Palms up
• 10 x Palms down

Forearm Presses

• 15 sec – Palms together
• 15 sec – Pinkines together
• 15 sec – Thumbs together

Backside Presses

• 15 sec – Fists
• 15 sec – Palms
• 15 sec – Backhand

Frontside Palm Press

• 15 sec – Fingers up
• 15 sec – Fingers away
• 15 sec – Fingers in

3. Arm Circles (do all without stopping)

Palms Down

4. Weighted Ball Routine

5. Play Catch