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High knees involve running in place while lifting your knees as high as possible. Benefits: Increases heart rate, warms up hip flexors, and enhances coordination.

Pelvic tilts involve standing or lying and tilting the pelvis forward and backward to engage the core muscles. Benefits: Strengthens abdominal muscles, promotes lower back health, and increases pelvic mobility.

Trunk twists involve standing with feet shoulder-width apart and rotating the torso from side to side. Benefits: Enhances spinal mobility, warms up the core muscles, and helps to prevent back injuries.

Neck rotations involve gently turning the head from side to side, forward and backward to warm up the neck muscles. Benefits: Relieves tension, increases neck mobility, and helps prevent neck strain during performances.

Shoulder shrugs involve raising both shoulders up towards the ears and then relaxing them down. Benefits: Relieves tension in the shoulder and neck, improves shoulder mobility, and warms up the trapezius muscles.

Torso sway involves standing with feet together, bending slightly at the knees, and gently swaying the torso side to side. Benefits: Increases spinal and abdominal flexibility, warms up core muscles, and promotes relaxation.

Lateral lunges involve stepping to the side and bending one knee while keeping the other leg straight. Benefits: Strengthens and stretches the inner and outer thighs, enhances lateral mobility, and warms up the leg muscles.

Leg swings involve swinging one leg forward and backward or side to side while maintaining balance. Benefits: Increases dynamic flexibility in the hips and legs, warms up leg muscles, and improves balance.

Ankle rolls involve moving the foot in a circular motion to rotate the ankle joint. Benefits: Enhances ankle flexibility, prevents ankle injuries, and warms up the lower leg.

Arm circles involve rotating the arms in large, circular motions, which helps to warm up the shoulders. Benefits: Promotes shoulder mobility, improves circulation, and prepares the upper body for performance.

Hip circles involve standing on one leg while rotating the other leg in a circular motion to loosen the hip joints. Benefits: Enhances hip mobility, warms up hip joints, and strengthens the standing leg's stability.

Wrist flexions and extensions are performed by bending the wrist forward and backward to warm up the forearm muscles. Benefits: Increases wrist mobility, warms up forearms, and helps prevent strain during hand movements.

Side stretches involve raising one arm and bending towards the opposite side to stretch the lateral muscles. Benefits: Improves flexibility of obliques, lengthens side muscles, and enhances lateral movement.

The Hamstring Stretch involves reaching forward towards the toes while keeping the legs straight. Benefits: Increases flexibility in the hamstrings, promotes lower back health, and prepares the legs for physical activity.

Calf raises involve lifting the heels off the ground and then lowering them to stretch and strengthen the calf muscles. Benefits: Strengthens calf muscles, improves ankle stability, and prevents lower leg injuries.

Pliés are a type of bending at the knees and can be done in different ballet positions to warm up the legs and hips. Benefits: Improves flexibility, strengthens leg muscles, and prepares the body for more complex movements.

Tendus involve stretching the leg away from the body while keeping the toes on the floor, promoting flexibility and strength in the feet. Benefits: Enhances foot strength, warms up ankles, and improves balance.

Spinal rolls involve slowly rolling down vertebra by vertebra and then curving back up to stand. Benefits: Promotes spinal flexibility, eases tension in the back, and prepares the body for fluid movement.

Butt kicks are performed by jogging in place while trying to kick your heels up to touch the buttocks. Benefits: Stretches quadriceps, increases heart rate, and improves lower body flexibility.

The Standing Quad Stretch involves standing on one leg and pulling the other foot towards the buttocks to stretch the quadriceps. Benefits: Stretches the quadriceps, improves balance, and prepares the thighs for exercise.

Jumping jacks are performed by jumping to a position with the legs spread and the hands touching overhead, then returning to a position with the feet together and the arms at the sides. Benefits: Increases cardiovascular endurance, warms up the entire body, and improves coordination.

Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. Benefits: Increases blood flow, warms up muscles, and enhances range of motion.

The Cat-Cow Stretch involves alternating between arching the back upwards and dipping it down while on all fours. Benefits: Enhances spine flexibility, promotes a healthy back, and encourages proper breathing.

Lunges involve stepping one leg forward and lowering the hips until both knees are bent at a 90-degree angle. Benefits: Strengthens legs and glutes, enhances flexibility in hip flexors, and warms up lower body.