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Warm-ups
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Hop - up & down, side-to-side, back & forth, turn, high
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Back stretch - 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
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side stretch - stretch down each side, then stretch with one hand on your
hip
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Body twists - turn from side-to-side just moving your torso
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Grips - keep elbows locked, palms down & grip and release 50 times; then
turn hands over & do the same
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Pulls - grab & pull to ears keeping a palm-down fist; grab & pull
to chest grabbing & pulling so that you have a palm-up fist
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Half Knee Bends
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Leg stretches - bend right knee &stretch left leg, reverse for right
leg several times; stretch with toes pointed up
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Push-ups - judo style - stretch back on the last one, then turn left and right
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Legs over head - lay on back, pick feet up slowly over head, touch feet to mat behind you
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Shoulder rolls - with feet spread wide and over head, roll side to side
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Circles - lying on back draw circles in air with feet; reverse
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Head and feet up - lift head & feet just off mat and hold
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Situps
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Neck stretching - drop head down, roll around; reverse; wobble side to side;
up/down; turn; repeat the rolls
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Hip circles - hands on hips, thumbs foward, push in circle; reverse
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Knee circles - legs together and knees slightly bent, push knees around in a circle
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Sitting leg stretches - sit & spread legs as far as you can, reach down right leg then left, repeat then center
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Butterflys - while sitting, put soles of feet together and push knees towards the floor
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Head to feet - while still in butterfly position, grasp feet and pull head toward feet, repeat
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Hip stretches - with right leg straight, left ankle over right knee, lean back to the right & push left down; repeat for
right knee
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Ankle turns - hold each ankle alternately& circle ankle around
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Wrist turns - hold right wrist w/ left hand and circle right wrist; same for left wrist
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Shoulder stretches - while on knees, put hands in front & leaning back, stretch right then left
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Hip rolls - while sitting, hands behind, feet & knees together with knees bent & roll on hips
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Ukemi (Breakfalls)
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