Practice Manual PDF
Practice Manual PDF
Practice Manual PDF
anywhere! It gets your joints nicely warmed up and prepared for any movement that
Also, feel free to use these just on their own. It will keep your joints mobile and
healthy.
switch directions.
shoulder opener
Start in an Extended Puppy Pose - knees
mat.
20 seconds.
slightly outwards.
completely okay.
10 seconds.
Change sides.
knee in and out
Start in a Deep Squat position.
comfortable).
the sides.
support.
switch directions.
first knuckle
push-up
Start in a Tabletop position with your
hands.
mat.
20 seconds.
Repeat these exercises 2 times (Go first trough all five and then
repeat).
You can do one exercise after another but give yourself a bit of rest in
I like to take this routine to the gym and alternate the exercises with
Start in a kneeling position.
better.
your hands.
wall flexibility
this way.
wheel
Come into a full Wheel position.
more.
splits.
slightly outwards.
completely okay.
10 seconds.
Change sides.
prayer squat
Start in a Squat with your feet
slightly outwards.
comfortable).
support.
Repeat these exercises 3 times (Go first trough all three and then
repeat)-
You can do one exercise after another but give yourself a bit of rest in
I like to take this routine to the gym and alternate the exercises with
practicing handstands.
one leg good
mornings
Start with your legs hip width apart, one
foot.
chest down.
the back.
small!)
for 5 seconds.
wushu head
to toe
Stand with your feet hip width
/ block.
switch sides.
forward.
Switch sides.
middle splits & pancake
middle splits & pancake
This middle splits and pancake routine stands on its own or is a great way
how to work on your splits during gym time or in between other moves.
Repeat these exercises 2 times (Go first trough all four and then
repeat).
You can do one exercise after another but give yourself a bit of rest in
I like to take this routine to the gym and alternate the exercises with
practicing handstands.
pancake
Sit on the floor and spread your legs about 90
degrees.
then up.
leg.
going to be.
book.
Do 20 repetitions.
leg.
1) active
middle split
This exercise has two parts.
2)
will activate).
as possible.
switch directions.
first knuckle
push-up
Start in a Tabletop position with your
hands.
mat.
20 seconds.