WARM UPS
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Do not overstretch muscles when cold. Cold stretches should follow after a 2 minute run in place. Deep stretching should only be done once muscles are warm. The best time to do so is after completing upper and lower body charts.
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Leg Stretches
standing or sitting
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Touch Toes, legs straight
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Touch Ground, legs apart
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Touch Toes, legs apart
Primitive Squat – Standing
Butterfly Stretch - Sitting
Arm and Hand Stretches – see photos
Translation of Short Hand Abbreviations
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RH = right hand
RFA = right forearm
RF = right foot
RL = right leg
LH = left hand
LFA = left forearm
LF = left foot
LL = left leg
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RFF = Right Foot Forward
RFB = Right Foot Back
RFS = Right Foot Stationary
LFF = Left Foot Forward
LFB = Left Foot Back
LFS = Left Foot Stationary
UPPER BODY CHARTS
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All Charts 1- 26 are preformed starting from a Ready Stance moving into a Seisan Stance.
Charts 27 and 28 are preformed starting from a Ready Stance moving into a T Stance.
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1. RFF RH Straight Punch
2. LFF LH Straight Punch
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3. RFF RH Uppercut
4. LFF LH Uppercut
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5. RFF LH Reverse Punch
6. LFF RH Reverse Punch
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7. RFB LH Leg Block – RH Punch
8. LFB RH Leg Block – LH Punch
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9. RFB LH Side Block – RH Punch
10. LFB RH Side Block – LH Punch
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11. RFB LH Head Block – RH Punch
12. LFB RH Head Block – LH Punch
13. RFB LH Open Side Block – RH Nukite
14. LFB RH Open Side Block – LH Nukite
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15. RFB LH Open Arc Sweep – RH Uppercut
16. LFB RH Open Arc Sweep – LH Uppercut
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17. RFB LH Bridge of Nose – RH Punch
18. LFB RH Bridge of Nose – LH Punch
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19. RFF RH Leg Block – 5 Punches
20. LFF LH Leg Block – 5 Punches
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21. RFF RH Side Block – 5 Punches
22. LFF LH Side Block – 5 Punches
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23. LFF LH Shuto –Followed by a RH Shuto
24. RFF RH Shuto – Followed by a LF Shuto
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25. LFF RFA Elbow Strikes – Followed by a LFA Elbow Strike
26. RFF LFA Elbow Strikes – Followed by a RFA Elbow Strike
27. LFB T-stance LFA Throat Block with Right Elbow Strike to the rear
28. RFB T-stance RFA Throat Block with Left Elbow Strike to the rear
LOWER BODY CHARTS
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All Charts that are FF or FB are preformed starting from Ready Stance moving to a Seisan Stance.
All Charts that are FS start from a Ready Stance and pivot into the performance of the technique. these transition into the T-Stance, the Crane Stance, or remain in a Ready Stance.
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1. RFF LL Straight Kick
2. LFF RL Straight Kick
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3. RFF LL Reverse Kick
4. LFF RL Reverse Kick
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5. RFS LF Cross Kick
6. LFS RF Cross Kick
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7. RFS LL Knee Kick
8. LFS RL Knee Kick
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9. RFS LL Side kick-Heel & Edge of Foot
10. LFS RL Side kick-Heel & Edge of Foot
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11. RFS LL Side Kick – Ball of Foot
12. LFS RL Side Kick – Ball of Foot
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13. RFS LF Forward on Angle Kick – snap
14. LFS RF Forward on Angle Kick – snap
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15. RFS LF Forward on Angle Kick – thrust
16. LFS RL Forward on Angle Kick – thrust
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17. LL Step to side (squat to side) Side and RL Kick Forward
18. RL Step to side (squat to side) Side and LL Kick Forward
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19. RLS LL Heel Push Kick
20. LLS RL Heel Push Kick
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21. Push-ups on Knuckles
22. Push-ups Military Standard
23. Dips - triceps
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24. Ready Stance – side twists with relaxed swinging arms left to right
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25. Breathing – lifting open hand up when inhaling and down when exhaling
26. Bend Back – hands on lower back palms out and exhale 5 times; stand up and repeat 5 times.
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27. LH Grab Right Heel RH Push Right Knee Down while standing on LF.
28. RH Grab Left Heal LH Push Left Knee Down while standing on RF.