HIP WARM-UP, KNEE WARM-UP

 43. HIP WARM-UP

44. KNEE  WARM-UP

43. HIP WARM-UP

Start by standing with your feet hip-width apart, and put your hands on your hips. Keeping your legs straight and kneecaps pulled up, rotate the hips in a circle, ten times clockwise and ten times counterclockwise. Make sure you engage the hips and upper body in the roll.

44. KNEE  WARM-UP

Stand with your feet together and with your legs slightly

bent at the knees. Bring your hands to rest lightly on your kneecaps, with fingers pointing downward. Rotate your knees gently in a circular motion, ten times in each direction, keeping your feet firmly rooted to the ground.