Cardinal Walk Warm-up – Text-only version
Standing Exercises (5 minutes total)
- Shoulder Rolls
- 10 rolls forward
- 10 rolls backward
- Arm Circles
- 10 circles forward
- 10 circles backward
- Shoulder Stretch
- Overhead reach for 10 seconds
- Left side reach for 5 seconds
- Right side reach for 5 seconds
- Torso Rotation
- 10 rotations per side, 20 total
- High Knee March
- 10 high knees per side, 20 total
- Hamstring curl
- 10 per leg– bring heel to bottom, 20 total
- Hamstring Stretch
- 5 per side– reach for toes with straight leg, 10 total
- Calf and Toe Raises
- 10 calf raise + 10 toe raises
- Lateral Lunge Adductor Stretch
- Bodyweight Squats
Seated Options (3 minutes total)
- Shoulder Rolls
- 10 rolls forward
- 10 rolls backward
- Arm Circles
- 10 circles forward
- 10 circles backward
- Seated Calf Raises
- Seated Toe Raises
- Seated Toe Touch
- Shoulder Stretch
- Overhead reach for 10 seconds
- Left side reach for 5 seconds
- Right side reach for 5 seconds
