STRETCH FOR 1 HOUR - page 1 of 4
Tuesday & Thursday mornings
PRE-STRETCH WARM UP, 45 minutes:
- legs shoulder width apart, arms straight, from side to above head 15 times
- squatting, back against wall, forearms on legs, 30 reverse wrist curls w/weight
- legs shoulder width apart, arms straight, from side to above head 15 times w/weight
- legs shoulder width apart, overhead press 15 times w/weight
- - 5 reps of reverse wrist curls, overhead flys, & overhead presses
- right sparing stance, hands up, bounce on feet 4 times, switch feet on 5,6,7,8
- left sparing stance, hands up, bounce on feet 4 times, switch feet on 5,6,7,8
- right sparing stance, hands up, bounce on feet 4 times, leap forward on 5,6,7,8
- right sparing stance, hands up, leap backward on 1,2,3,4, bounce on feet 4 times
- left sparing stance, hands up, bounce on feet 4 times, leap forward on 5,6,7,8
- left sparing stance, hands up, leap backward on 1,2,3,4, bounce on feet 4 times
- right sparing stance, high block, bounce on feet 1 times, switch feet on 2,3,4,5,6,7,8
- left sparing stance, high block, bounce on feet 1 times, switch feet on 2,3,4,5,6,7,8
- right sparing stance, jab, bounce on feet 1 times, switch feet on 2,3,4,5,6,7,8
- left sparing stance, jab, bounce on feet 1 times, switch feet on 2,3,4,5,6,7,8
- right sparing stance, elbow, bounce on feet 1 times, switch feet on 2,3,4,5,6,7,8
- left sparing stance, elbow, bounce on feet 1 times, switch feet on 2,3,4,5,6,7,8
- right sparing stance, hook, bounce on feet 1 times, switch feet on 2,3,4,5,6,7,8
- left sparing stance, hook, bounce on feet 1 times, switch feet on 2,3,4,5,6,7,8
- Songahm 1 (18)
- Songahm 2 (23)
- Songahm 3 (28)
- Songahm 4 (31)
- Songahm 5 (34)
- In Wah 1 (44)
- In Wah 2 (42)
- Choong Jung 1 (44)
- Choong Jung 2 (46)
- Shim Jun (81)
- Ssahng Jeol Bong (nun-chuck) Form
- Jahng Bong (Bo Staff) Form
- horse stance squats w/weight 10 times
- horse stance, left leg straight, bend right leg w/weight 10 times
- horse stance, right leg straight, bend left leg w/weight 10 times
- horse stance, left leg straight, collapse right leg & rotate toew up
- horse stance, right leg straight, collapse left leg & rotate toew up
- horse stance, spread feet to splits, nose to right knee & hold
- horse stance, spread feet to splits, nose to left knee & hold
- right back stance, spread feet to splits, nose to forward knee
- left back stance, spread feet to splits, nose to forward knee
- sparing stance, 10 stretch kicks, repeat other leg
- horse stance, right side thrust kick low w/tension, repeat left
- horse stance, quick right side thrust kick w/backfist, repeat left
- horse stance, quick repeat right side thrust kicks w/backfist: low, medium w/backfist, repeat left
- horse stance, 3 step repeat side thrust kicks: low, medium, high w/backfist, repeat left
- horse stance, 4 step repeat side thrust kicks: low, medium, high w/backfist, repeat left
- horse stance, 5 step repeat side thrust kicks: low, medium, high w/backfist, repeat left
- left back stance, raise right knee, hold 15 seconds, front kick, side kick, back kick, repeat right
- situps: 80 w/15# weight overhead, or...
- - on back, legs straight, arms overhead w/15pounds, raise legs & arms 1/2", hold for 2&1/2 minutes
- plank on elbows for 2&1/2 minutes
STRETCH FOR 1 HOUR - continued - page 2 of 4
TIANNA'S 60 MINUTE STRETCH ROUTINE:
NOTE: typical hold time in this routine is 8 seconds;
- FOR REALLY GOOD STRETCH - hold for 20 or 30 seconds
Everybody's flexibility is different,
- important to FEEL the stretch, but not to the point of pain
- face front, sitting up straight, legs crossed, inhale as you raise your arms above your head,...
- - hold for a second, exhale as you lower your arms, 4 times
- legs out straight, sit up straight, shoulders out of your ears, arms straight out at
shoulder height...
- - bend wrists to put fingers down and up 8 times
- - rotate your hands at your wrists around in a circle 8 times
- - rotate your hands at your wrists around in a circle other direction 8 times
- - open/close (and squeeze) fingers 8 times
- - pull fingers down with other hand 8 seconds
- - pull fingers back with other hand 8 seconds
- - ditto ditto for other hand
- - tilt head to the right and to the left 4 times
- - look right and then look left 4 times
- - look right, move head up and down 4 times
- - look left, move head up and down 4 times
- - look forward, move head up and down 4 times
- - take 8 shoulder rolls to the back
- - take 8 shoulder rolls to the front
- legs still straight...
- - point your feet then flex your feet 8 times
- - and alternate feet 8 times
- - turn your feet out and point and flex your feet 8 times
- - and alternate feet 8 times
- - lean forward to touch your toes, hold for 8 seconds
- - - with opposite hand grab your pinkie toe
- - - other hand goes back, up and around to opposite pinkie toe
- - - and continue, just like you are swimming for 8 passes
- - - last time, stop and hold on to your pinkie toes for 8 seconds
- - grab your band, around bottom of feet, pull hands to hips, lean forward
- - - and flex feet if you want more stretch
- left leg straight, put right foot on inside of thigh, lean forward, reach for toes
for 8 seconds, everybody's flexibility is different
- then with opposite hand grab pinkie toe, other hand reaches back and look back over that
shoulder, hold for 8 seconds
- ditto for right leg
- left leg straight, put right foot on top of thigh, lean forward, reach for toes
- ditto for right leg, hold for 8 seconds
- sitting up, put bottoms of feet together as close in as you can, elbows on your
knees, nose-to-toes for 8 seconds, further over on each exhale
- - move feet out some opening up that hip flexor, nose to toes again for 8 seconds
- left leg straight, put right foot on floor on left of left leg -B-R-E-A-T-H-E-
- - put right elbow against right knee, left arm reaches back, look back over left shoulder,
hold 8 seconds
- ditto switch for right leg
- on right side, legs bent (right foot against left knee), arms holding you up
- - 10 pushups, advanced: 20 pushups, optionally w/clap
- - now, leaning on right elbow, left arm reaches up and over opening up/stretching
left ribs up towards the ceiling, hold 8 seconds
- - now, drop down that hip to open hip flexor (gluts on floor), put left arm straight up,
palm up, focus is up, hold 8 seconds
- - now stretch both arms all the way out still laying on your side, relax for 8
seconds, zzzzz...
- - now pull your left knee to your chest, hold 8 seconds
- - now grab your left ankle and pull your left leg back behind you, hold 8 seconds
- - now sit up slowly and line your right shoulder up with your right knee
- - now walk your hands down in the middle folding in half for 8 seconds -B-R-E-A-T-H-E-
- - now walk your hands over towards your foot still folded in half for 8 seconds
- ditto on left side
STRETCH FOR 1 HOUR - continued - page 3 of 4
- straddle sit legs as far apart as possible, arms out, lean right and touch toes, hold 8 seconds
- - raise left hand over head and back, palm up, focus is up, hold 8 seconds
- - relax arms, rotate body to right, nose to knee, not knee to nose, hold 8 seconds
- - sit up and reach forward, on each exhale reach a little further forward
- - sit up, rotate body to left, nose to knee, not knee to nose, let up some if painful
- - raise right hand over head and back, palm up, focus is up, hold 8 seconds
- - sit up, arms out, lean left and touch toes, hold 8 seconds
- face left, grab your band, put on LEFT foot, elbows by rib cage, straighten leg, raise
leg and pull towards head for 8 seconds
- - and flex foot if you want more stretch and -B-R-E-A-T-H-E-
- - drop open left leg to the left keeping both hip bones on the floor for 8 seconds
- - and flex foot if you want more stretch
- - return leg to center, grab band with opposite (right hand), left arm straight out
on floor, move head to left
- - and cross leg over across the body keeping both shoulder blades on the floor for
8 seconds
- - and flex foot if you want more stretch
- ditto on right side
- put both feet in band, elbows by rib cage, straighten legs, raise leg and pull
towards head for 8 seconds
- - and flex feet if you want more stretch
- - now if you tightened your band then loosen your band, open and close your legs 8 times
- - now, legs open, arms straight out from sides, tighten abdominals (belly button to spine),
lower legs and hold for 8 seconds
- - - the lower your legs are the harder it is, goal is 1/2" off of floor for legs and hands
- - now bring legs back up and cross the bands at your feet, bend your knees and
straighten your knees upwards 8 times
- release out your band gently and place off to the side
- grab your knees and hug them to your chest for a nice lower back stretch (my
favorite stretch!) for 8 seconds
- straighten your one leg down on the floor, straighten the other leg upward, grab
behind your thigh and pull towards chest for 8 seconds
- ditto for other leg
- feet on floor, both legs bent, hands by buttox, straighten one leg upward, strong
point on foot, move your WHOLE LEG in tiny circles, around and stop 8 times
- - flex foot, tiny circles in the opposite direction 8 times
- - strong point on foot, move foot in BIG circles, around and stop 4 times
- - flex foot, BIG circles in the opposite direction 8 times
- ditto for other leg, remember to breathe
- both feet as close to buttox as possible, hands by buttox for a bridge...
- - tilt the pelvis, squeeze the gluts, raise (try for bridge from feet to back of head)
and hold for 8 seconds with NO PRESSURE on fingers (wiggle fingers)
- - come down one vertebrae at a time for 8 counts: 8 - 7 - ... - 2 - 1 - release it on out
- - repeat 3 more times; goal: bridge w/only feet, hands and top of head on mat
- raise left leg upward bent at knee, place right foot on top of left thigh, grab
hands behind left thigh and pull towards chest for 8 seconds
- ditto for other leg
- grab your knees and hug them to your chest for a nice lower back stretch, this time
wriggle your feet around for 8 seconds
- cross your feet at your ankles, grab your toes and rock side to side for 8 seconds
(actually, THIS is my favorite stretch! Back muscles on each side of spine mash on mat!)
- make a table top with you knees, arms out to the sides making a "T"
- - drop both legs to the LEFT, move head to the right, keep both of your shoulder blades
on the floor for 8 seconds
- - straighten out the top leg for 8 seconds
- return to center and ditto for other side
- stretch your legs out straight, point your feet, arms stretched out over your head lying
flat, relax, breathe for 8 seconds
- flex your feet and ditto for 8 seconds
- feet flexed, push one foot away from head and pull opposite hip towards head,
anternating between feet to elongate spine for 8 repetitions
- now, 8 floor angels: arms in goal post position, move arms upwards over head and
downward till elbows touch ribs, keep elbows and backs of hands on floor
- stretch your legs out, point your feet, arms stretched out over your head lying
flat, relax, breathe for 30 seconds
STRETCH FOR 1 HOUR - continued - page 4 of 4
- roll over onto your abdoman, arms above head, legs out straight, relax 20 seconds
- bend one arm in at the elbow, raise the oposite leg with foot pointed
- ditto other leg
- bend one arm in at the elbow, raise the oposite leg with foot flexed
- ditto other leg
- spread knees apart, put bottoms of feet together for the froggy stretch, 8 seconds
- legs together, up on elbows, arch back for cobra stretch, 8 seconds
- plank position on knuckles for 8 seconds, optionally also do 30 push ups while in plank
- sink back into the "child's pose" (knees together) for 8 seconds
- - lean right for 8 seconds
- - lean left for 8 seconds
- up onto all fours on knuckles for cat back: arch back pulling belly to spine, 4 seconds
- - release to flat back, 4 seconds
- - repeat 3 more times
- still on all fours on knuckles, extend one leg straight back behind yourself, 8 seconds
- ditto for other leg
- still on all fours on knuckles, extend one leg straight back again and now add opposite arm
extended straight out in front, 8 seconds
- ditto for other leg, if you're not ready then leave both arms down
- legs further apart, sink back into childs pose and try to get your chest to the
floor, 8 seconds
- now thread the needle sinking into the deltoid cup like you are looking for some-
thing under the couch, optionally place other arm on your back, 8 seconds
- ditto for other arm
- onto all fours and come up slowly, bend at waist, hang, relax for 8 seconds
- now slowly come all the way up
- face front, stand in nice wide stance, hinge at hips, hands on thighs, flat back 8 seconds
- legs shoulder width apart, arms straight above head, tilt right at waist, 8 seconds
- ditto to the left
- put your hand on head, gently pull your head right toward your shoulder shoulder, do
not lift other shoulder, 8 seconds
- ditto other side
- deltoid stretch: bring an arm across chest, pull in tight with other arm, 8 seconds
- ditto other arm
- tricep stretch: bend arm with elbow up, other hand pushes elbow to rear, chin up,
abdomen tight, 8 seconds
- ditto other arm
- face right, forward lunge with forward knee over ankle (not past ankle) hold for 8 seconds
- switch, ditto for other leg
- BALANCE ROUTINES, face front:
- - standing up straight, heel to toe, opposite arm to the forward leg straight up,
focus on something not moving, hold for 8 seconds
- - ditto for other foot forward
- - standing up straight, raise one knee level with hip, when you have that, pull your
knee to your chest, not your chest to your knee, hold for 8 seconds
- - ditto for other knee
- - spread legs, big toe of right leg touching floor, raise leg and raise opposite arm
straight up, hold for 8 seconds
- - ditto for other leg
- - feet together, arms out front, hands together, move hands in figure-8's, raise one
foot, continue figure-8's for 8 seconds
- - ditto for other foot for 8 seconds
- the airplane: feet together, arms straight out, bend over, raise one leg behind you
- - ditto for other leg for 8 seconds
- feet together, arms straight up, raise one straight leg hip high to front, to side,
to front for 8 seconds
- - ditto for other leg for 8 seconds
- feet together, arms straight up, put foot to opposite knee w/knee toward front, rotate
knee out to side, back to front for 8 seconds
- - ditto for other leg for 8 seconds
- feet together, knees together, squat like you are going to sit in a chair, stick out
those gluts to one side, 8 seconds
- ditto to the other side
- come up, clap your hands together, you're all done, you did great
KF!