|
|
Warm-ups
-
Hop - up & down, side-to-side, back & forth, turn, high
-
Stretch back - spread feet more than shoulder width apart, hands over
your head as you breathe deep & reach back; exhale as you come over & touch
the floor between your feet
-
Stretch side - stretch down each side, then stretch with one hand on your
hip
-
Turn - turn from side-to-side just moving your torso
-
Grips - keep elbows locked, palms down & grip and release 50 times; then
turn hands over & do the same
-
Pulls - grab & pull to ears keeping a palm-down fist; grab & pull
to chest grabbing & pulling so that you have a palm-up fist
-
Half Knee Bends
-
Push-ups - judo style
-
Touch-toes - lay on back, pick feet up slowly over head, touch feet to mat behind you
-
Shoulder rolls
-
Bridges - keep feet close to body, reach over head and to left with right hand
while picking up hips up off the mat; repeat with left hand
-
Circles - draw circles in air withfeet; reverse
-
Headup - lift head & feet just off mat and hold
-
Situps
-
Head roll - drop head down, roll around; reverse; wobble side to side;
up/down; turn; repeat steps one and two
-
Push hips - hands on hips, thumbs foward, push in circle; reverse
-
Stretch legs - bend right knee &stretch left leg, reverse for right
leg several times; stretch with toes pointed up
-
Legs - sit & spread legs as far as you can, reach down right leg then left
-
Knee push - put soles of feet together and push knees towards the floor
-
Circle knees - push knees aroundin a circle
-
Leftoverright - left ankle over right knee & push left down; repeat for
right knee
-
Ankles - hold each ankle alternately& circle ankle around
-
Wrists - hold right wrist w/ left hand and circle right wrist; same for left wrist
-
Shoulders - while on knees, put hands in front & stretch right then left
-
Hips - hands behind, feet & knees together & roll on hips
-
Ukemi (Breakfalls)
|
