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!