"Shito-Ryu"

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Dojo Rules
Exercises

 in the dojo

Basic Exercise Program

Exercise

Reps.

1. Stride Jumps

60x

2. Side Twist

20x

3. Side Stretch

30x

4. Squats

10x

5. Toe Touch

30x

6. Grab-the-Ball

10x

7. Standing Knees-to-Chest (5x each leg)

1 x

8. Side-Kick Stretch (5x each leg, flat)

10x

9. Side-Kick Stretch (5x each leg, heel)

10x

10. Push-ups (Regular)

10-50x

11. Upper-half Body-lift

10x

12. Lower-half Body-lift

10x

13. Leg Raises

10x

14. Seated Leg Stretch (Head-to-knees)

10x

15. Seated Toe Touch (5x each leg)

10x

16. Seated Side Stretch (Elbows-to-floor)

10x

17. Seated Site Twist (Elbows-to-knees)

10x

18. Seated Swim (Head-to-floor)

10x

19. Seated Knees-to-Chest

10x

20. Push-ups (Wide-arm, Straddle leg)

30-50x

21. Sit-ups (Variety)

10-50x

22. Stand-up Back Arch (5x each leg)

10x

23. Seated Leg-raise & Hold (3" above floor)

75 count

24. Running On-the-spot

50 count

 

 

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