Shu's Training Journal (or "Old Man Kung Fu")

Gynnannigans

First, some Kung Fu-lery

-High Heel Kicks - 10/side
-Jump Rope - 30 sec
-Heavy Bag - Jab/Cross/Hook
-Jump Rope - 30 sec
-Heavy Bag - Front Roundhouse/Jab/Cross/Advance
-Jump Rope - 30 sec
-Heavy Bag - Push Kick/Jab/Cross/Advance
-Jump Rope - 30 sec
-Heavy Bag - Free Combos
-Inside Crescent Kick - 10/side (cool down)


Gym-Foolery - Back, Biceps, Shoulders

-Seated Lat Pull Downs - 110 lbs, 120 lbs, 130 lbs (15, 12, 10)
-Bent Over T-Bar Row (parallel grip) - 45 lbs, 55 lbs, 65 lbs (15, 12, 10)
-Preacher Curls - 40 lbs, 50 lbs, 60 lbs (15, 12, 10)
-Cable Rope Curls - 40 lbs, 50 lbs, 60 lbs (15, 12, 10)
-Seated Shoulder Press - 80 lbs, 90 lbs, 100 lbs (15, 12, 10)

Notes:
-I had planned to alternate drills and jumping rope on the heavy bag every 30 seconds. But I ended up spending more time hitting. Oh well!
-But I can confirm that the jumping rope definitely helps my footwork!
-Seemed sluggish today. Not sure if it was from the brutal workout yesterday or the fact that I was dehydrated a little.

 

Kung Fu Time!

Warm Up and Drills
-One Foot Stance - 5/side
-One Foot Stance to Side Leg Balance - 5/side
-Horse Stance Stretch to 10 sec Horse Stance - 10
-Horse Stance/Bow Stance Punch - 10/side
-Horse Stance/Bow Stance Punch/Kick/Punch - 10/side
-High Heel/Inside Crescent Kick - 10/side
-Inside/Outside Crescent Kick - 10/side
-Jumping Front Snap Kick - 10/side
-Push Kick/Round House Kick - 10/side
-Front Leg Side Kick/Step/Side Kick - 10/side
-Front Leg Side Kick/Front Hook Kick - 10/side
-Straddle Splits
-Standing Splits
-Lie Down Push Ups - 10
-Knuckle Push Ups - 10
-Tricep Push Ups -10
-Spider-Man Push Ups - 10
-Reverse Push Up - 10
-One Arm Push Ups -10
-Pike Stretch
-Back Bend Push Ups - 10
-Sit Up Punches - 25
-Back Extensions - 35

Technique - Again, we looked at practical applications of Forms
-Horse Stance Punches
-Horse Stance/Punch/Kick/Punch
-Block/Palm/Scraping Punch
-Block/Palm/Scraping Punch/Upswing (Taijin Keun)
-Block/Chop/Hammer Fist (Taijin Keun)
-Eagle Claw Grab/Scraping Punch/Double Back Fist (Taijin Keun)

 

Gym Foolery

-Heavy Bag - 15 mins (random stuff...2 min rounds. Focusing mostly on one-two punch combos and quick advances)
-Seated Chest Press - 110 lbs, 130 lbs, 150 lbs (15, 12, 10)
-Cable Cross-Overs - 45 lbs, 55 lbs, 65 lbs (15, 12, 10)
-Tricep Dips - 3 x10
-Seated Leg Press - 165 lbs, 180 lbs, 195 lbs (15, 12, 10)
-Seated Calf Press - 165 lbs, 180 lbs, 195 lbs (15, 12, 10)

 

Kung Fu Sparring Time!

Fun class. Worked a lot on good opening attacks (usually some form of front kick, punch kick or front kick, punch, move, punch) and the appropriate defenses.

Picked up some REALLY good moves which I got to try out during free spar.

Kind of funny, went through three upper belts (brown/purple, brown and black) and held my own pretty well.

Then I got taken out by a fellow blue belt!

In my defense, I was holding back. Typically, she's very timid and her technique isn't very good.

Well, apparently, she's improved! And she was actually following some of my previous advice (keep the hands up, use front kicks, move around instead of back and forth).

So, I like to think I had something to do with it!

Notes:
-The footwork drills are improving. Was way more mobile tonight (except during the last round when I started getting tired).
-Kicks are improving and I'm starting to develop "Sparring Vision" where I can see the openings or how to create them.
-Although, I think I ate too much today. Wasn't slow, but felt a little heavy. Probably need to come up with a good sparring day meal plan.

 

Kung Fu Time!

We had a nice surprise warm up from Sifu John tonight! Here's how it went down:

Warm Up
-Neck Rotations - 10
-Arm Rotations - 10 cw, 10 ccw
-Side Bend Stretch
-Front Bend Stretch
-Low Horse Stance Stretch
-Low Stance Stretch - 3x/side
-Lunging Stretch
-Jumping Jacks - 50
-High Heel Kicks - 10/side
-Inside Crescent Kicks - 10/side
-Outside Crescent Kicks - 10/side
-Front Slap Kicks - 10/side
-Knuckle Push Ups - 10
-Tricep Push Ups - 10
-Wide Palm Push Ups - 10
-Finger Tip Push Ups - 10
-Kung Fu Sit Ups - 10
-V Ups - 10
-Crunches - 50
-Back Bend Push Ups - 10

Technique
-Horse Stance Punch
-Horse Stance Punch/Kick/Punch
-Jumping Front Slap Kick
-Punch/Kick/Jumping Front Slap Kick
-Back Fist/Reverse Punch/Ridge Hand
-Back Fist/Reverse Punch/Ridge Hand/Steal Step/Side Kick
-Back Fist/Steal Step/Hook Kick/Same Leg Round House Kick
-Back Fist/Reverse Punch/Rear Round House

Forms
-Staff - Ran through it a bunch of times and worked on the rough spots

 

Gynnannigans

But first...some Heavy Baggery;

-Jump Rope - 30 sec
-Jab/Cross
-Jump Rope - 30 sec
-Jab/Cross/Hook
-Jump Rope - 30 sec
-Back Fist/Reverse Punch/Ridge Hand
-Jump Rope - 30 sec
-Front Kick/Advance/Punch
-Jump Rope - 30 sec
-Front Kick/Punch Combos (with Footwork)
-Jump Rope - 30 sec
-Back Fist/Switch Foot/Ax Kick


Gym-Foolery - Back, Biceps, Shoulders

-Seated Lat Pull Downs - 120 lbs, 130 lbs, 140 lbs (15, 12, 10)
-Bent Over T-Bar Row - 50 lbs, 60 lbs, 70 lbs (15, 12, 10)
-Standing Dumb Bell Curls (per arm) - 20 lbs, 25 lbs, 30 lbs (15, 12, 10)
-Cable Rope Curls - 40 lbs, 60 lbs, 70 lbs (15, 12, 10)
-Seated Shoulder Press - 90 lbs, 100 lbs, 110 lbs (15, 12, 10)

Notes:
-Figured out why my front left kick is so weak. I haven't been picking my knee up high enough. Turns out I have a fairly good gut level roundhouse when I do!
-Was playing with the switch foot/ax kick least week during sparring drills. Played with it today. It can really be devastating if pulled off quickly (which is why I practice it!) :evil:

 

Kung Fu Time!

Sihing Kirby warmed up the class, so we knew we were in for a lot of pain. It wasn't so much what he did as much as how fast we did it. There were virtually no breaks between exercises.

Here's how it went down:

Warm Up

-One Foot Stance
-Horse Stance Stretches
-Low Stance Stretches
-High Heel Kicks - 10/side
-Knuckle Push Ups - 10
-Inside Crescent Kicks - 10/side
-Tricep Push Ups - 10
-Outside Crescent Kicks - 10/side
-Spider-Man Push Ups - 10/side
-Front Slap Kicks - 10/side
-Straddle Splits - 3/side
-Standing Splits
-Hurdler Stretch to Standing Horse Stance to Hurdler Other Side - 10
-Straddle Splits
-Lie Down Push Ups - 10
-Straddle Splits
-Lie Down Push Ups - 10
-Straddle Splits
-Lie Down Push Ups - 10
-Isometric Push Ups - 10
-Plank - 30 sec x 3
-Crunches - 50
-Kung Fu Sit Ups - 10
-Super-Mans - 10 (hold at the last one) x 3
-Back Bend Push Ups - 10

Technique
-Horse Stance Four Punches
-Horse Stance/Punch/Kick/Punch
-Steal Step/Side Kick
-Steal Step/Side Kick/Spinning Side Kick
-Back Fist/Reverse Punch/Round House
-Back Fist/Block/Chop (Keun Lei Keun)
-Back Fist/Scraping Punch/Upswing (Keun Lei Keun)
-Block/Palm/Eagle Claw Grab/Punch/Eagle Claw/Spear Hand (Taijin Keun)
-Block/Palm/Scraping Punch/Upswing (Taijin Keun)
-Punch/Kick/Punch/Running Punches/Jump/Kick (????)
-Running Punches
-Low Stance/Jump/Low Stance (Taijin Keun)

Form
-Kuen Lei Keun (as a class)

Notes:
-I'm rusty on my forms. Was having a hard time remembering the Taijin Keun sequences. But then again, it's my least favorite form!
-In addition, Sifu would throw in little deviations.
-For instance normally, we'd step forward into the Scraping Punch during the "Block/Palm/Scraping Punch/Upswing". Sifu made us stay in Bow Stance the whole time.
-Kind of messes with your head when you learn something a specific way and then do it that way!

 

Straight, unadulterated Gym Foolery today...working chest, triceps and legs.

-Seated Chest Press (with plates) - 90 lbs, 110 lbs, 130 lbs (15, 12, 10)
-Cable Cross Overs - 55 lbs, 60 lbs, 65 lbs (15, 12, 10)
-Tricep Cable Press - 90 lbs, 100 lbs, 110 lbs (15, 12, 10)
-Leg Curls - 70 lbs (15, 12), 80 lbs (10)
-Leg Extensions - 60 lbs, 70 lbs, 80 lbs (15, 12, 10)

Planning to do forms and some footwork drills tomorrow before sparring.

 

Kung Fu-lery

Had a severe case of The Lazies and skipped sparring on Friday.

So as penance, I worked on Forms today.


-High Heel Kicks - 10/side
-Inside Crescent Kicks - 10/side
-Outside Crescent Kicks - 10/side
-Forms

• Keun Lei Keun
• Taijin Keun
• Chong Keun
• Staff
• Staff (slow)
• Taijin Keun (slow)
• Chong Keun (slow)

Notes:
-Been awhile since I worked on them (with the exception of Staff) so they were pretty bad.
-Taijin Keun and Chong Keun improved the second time around.

 

Kung Fu Time!

Nice being back after taking a couple of days off. Unfortunately, I came back to Sihing Kirby warming us up. Which means it was time to bring on the pain.

And bring it he did.

Warm Up:
-One Foot Stance
-Horse Stance Stretches
-Low Stance Stretches
-High Heel Kicks - 10/side
-Knuckle Push Ups - 10
-Inside Crescent Kicks - 10/side
-Tricep Push Ups - 10
-Outside Crescent Kicks - 10/side
-Spider-Man Push Ups - 10/side
-Front Slap Kicks - 10/side
-Straddle Splits - 3/side
-Standing Splits
-Lie Down Push Ups - 10
-Straddle Splits
-Lie Down Push Ups - 10
-Straddle Splits
-Lie Down Push Ups - 10
-Hurdler Stretch to Standing Horse Stance to Hurdler Other Side - 10
-Isometric Push Ups - 10
-Plank - 30 sec x 3
-Crunches - 50
-Kung Fu Sit Ups - 10
-Super-Mans - 10 (hold at the last one) x 3
-Back Bend Push Ups - 10

Technique:
-Horse Stance Punches
-Bow Stance Punches
-Bow Stance Punch/Kick/Punch
-Bow Stance Punch/Kick/Punch/Roundhouse Kick
-Bow Stance Punch/Kick/Punch/Heel Thrust Kick
-Bow Stance Punch/Kick/Jump/Low Stance/Bow Stance/Punch
-Back Fist/Scraping Punch/Back Fist
-Double Back Fist/Scraping Punch
-Back Fist/Reverse Punch/Ridge Hand
-Back Fist/Reverse Punch/Ridge Hand/Steal Step/Spinning Back Fist
-Back Fist/Reverse Punch/Ridge Hand/Steal Step/Side Kick

Forms:
-Staff - Shored up those last few rusty areas in my form. Hopefully...I can remember them!

 

Form Foolery

Taking a break from the weights until I figure the next phase in my workout. Dedicated an hour to Forms instead.

Ran through all the Open Hand Forms several times. Then threw in Staff for added measure.


-Sei Fon Sei Bei - Focused on speed and precision.
-Keun Lei Keun - Did this one slow the first two times. Focused on form, then power.
-Taijin Keun - Ran through it a few times focusing on form and precision and trying not to hate it. I don't know why, but it's my least favorite form
-Chong Keun - Ran through this several times slowly, focusing on those detail "transition" moves between sequences. Tendency to rush those and lose some of the precision.
-Staff - Ran through it slowly first focusing on "transition sequences", then fast focusing on power and precision. Think I finally got those shaky spots tightened up.

 

Whoops! Forgot to log all the sparring stuff from last night.

But before I get to that, I did a little Pre-Sparring Fu. Here's how it went down:

-One Foot Stance - 5/side
-High Heel Kicks - 8/side
-Inside Crescent Kicks - 8/side
-Outside Crescent Kicks - 8/side
-Front Slap Kicks - 8/side
-Rear Round House Kicks - 8/side
-Side Kicks - 8/side
-Jump Rope - 30 sec
-Jab/Cross (right side lead)
-Jump Rope - 30 sec
-Jab/Cross (left side lead)
-Jump Rope - 30 sec
-Jab/Cross/Hook (right side lead)
-Jump Rope - 30 sec
-Jab/Cross/Hook (left side lead)
-Jump Rope - 30 sec
-Front Round House/Skip in/Jab/Cross/Ridge Hand (right side lead)
-Jump Rope - 30 sec
-Front Round House/Skip in/Jab/Cross/Ridge Hand (left side lead)
-Jump Rope - 30 sec
-Free Spar Shadow Box (foot work and combos - right side lead)
-Jump Rope - 30 sec
-Free Spar Shadow Box (foot work and combos - left side lead)
-More Combos - 2 min


And then Kung Fu Sparring Time

Really good class, considering I missed last week. The focus was on footwork and turning blocks into attacks (which is a hallmark of our style).

So for instance, from a closed guard stance (with the rear hand covering the head and the front hand low across the body), we would block a round house with the front arm and then immediately roll it up as a back fist.

Or from a simple Back Fist/Reverse Punch/Ridge Hand, we'd step in and throw that same Ridge Hand as another Back Fist. Pretty effective. Once one gets the flow moving it's almost intuitive.

During free sparring, I went against a fellow Blue Belt colleague who'd always intimidated me because he was really aggressive. And during our Green Belt test, he and I had to point star and he clobbered me 3 - 0, so that created some psychological barriers, I'm sure.

Well, either I've improved or he's gotten worse because I had no trouble with him at all! Most likely it was a combination of the two.

The psychological barrier is definitely gone. Because after the weekly poundings I get from the Upper Belts, a Blue Belt don't scare me!

But the big prize for me was the technique I ripped off...er...learned from Sihing Kirby!

He does this thing where he latches on to his opponents arm with his front hand. The gut reaction is to try to pull that arm free. But that pulls Kirby in closer, where he nails the opponent with a quick pop to the face.

So I started using that on him. It. Really. Works!

I spent the rest of our round watching him figure out ways to get out of that and then using those moves against him. :evil:

Still need to work on my kicks, though. They're getting better. But they're too slow to be effective as anything but distracting jabs. My key weapons are still my speed, footwork and hands.

But once I get those kicks down...

 

Kung Fu Time!

Good, light class. Not really much of a workout, but a good refresher/review.

Warm Up
-One Foot Stance
-High Heel/Inside Crescent Kick - 6/side
-Inside/Outside Crescent Kick - 6/side
-Jumping Front Slap Kick - 6/side
-Knuckle Push Ups - 10
-Tricep Push Ups - 10
-Spider-Man Push Ups - 10

Techniques
-Front Heel Thrust Kick/Front Round House Kick
-Front Heel Thrust Kick/Front Round House Kick/Rear Round House Kick
-Back Fist
-Double Back Fist
-Back Fist/Ridge Hand
-Back Fist/Ridge Hand/Steal Step
-Back Fist/Ridge Hand/Steal Step/Spinning Back Fist
-Back Fist/Ridge Hand/Steal Step/Spinning Back Fist/Spinning Back Fist

Forms (Together as a class)
-Keun Lei Keun
-Taijin Keun
-Nunchucks
-Sabre

Notes:
-None of us could remember our Sabre form! It's the one form I just don't practice (so of course...we did it tonight).
-I remembered little bits of it here and there. But I had to follow Sifu as he led us through it.
-Once again, he invited me to come to the Kung Fu II class. Thinking I'll start after the holidays.

 

Gymosity

First, worked in a little Heavy Baggery

-Jump Rope - 30 sec
-Jab/Cross (Left side lead)
-Jump Rope - 30 sec
-Jab/Cross (Right side lead)
-Jump Rope - 30 sec
-Jab/Cross/Hook (Left side lead)
-Jump Rope - 30 sec
-Jab/Cross/Hook (Right side lead)
-Jump Rope - 30 sec
-Back Fist/Reverse Punch/Ridge Hand (Left side lead)
-Jump Rope - 30 sec
-Back Fist/Reverse Punch/Ridge Hand (Right side lead)
-Jump Rope - 30 sec
-Punch/Kick Combos
-Jump Rope - 30 sec
-Punch/Kick Combos
-Free Combos
-Round House Kicks (front and rear)

Then, off to the Weights

-Cable Cross Overs - 55 lbs, 65 lbs, 75 lbs (10, 8, 6)
-Cable Rope Overhead Tricep Press - 85 lbs, 100 lbs, 115 lbs (10, 8, 6)
-Seated Wide Grip Rows - 110 lbs, 120 lbs, 130 lbs (10, 8, 6)
-Cable Rope Supinated Curls - 50 lbs, 60 lbs, 75 lbs (10, 8, 6)
-Seated Leg Extensions - 80 lbs, 90 lbs, 100 lbs (10, 8, 6)
-Seated Leg Curls - 90 lbs, 100 lbs, 110 lbs (10, 8, 6)

 

Huh...looks like all the stuff I logged from Sparring Class last Friday didn't save.

Bummer. 'Cuz it was profound!

Anyway...Kung Fu Time! tonight.

It was a nice, small class. And we worked on exactly all the things I needed to work on to help with sparring...like kicks.

Here's how it went down:

Warm Up & Technique:
-One Foot Stance - 10/side
-Searching the Sea - 5/side
-One Leg Lean Back (I'm sure it has a cooler Kung Fu-ey name. I just don't know what it is) - 5/side
-Low Stance Stretches - 20/side
-High Heel Kick - 8/side
-Inside Crescent Kick - 8/side
-Outside Crescent Kick - 8/side
-Jab/Cross - 8/side
-Double Back Fist - 8/side
-Back Fist/Reverse Punch/Steal Step/Ridge Hand - 8/side
-Front Kick/Back Fist/Reverse Punch/Steal Step/Ridge Hand - 8/side
-Rear Leg Round House - 8/side
-Double Rear Leg Round House - 8/side
-Side Kick - 8/side
-Double Side Kick - 8/side
-Side Kick/Hook Kick - 8/side
-Side Kick/Hook Kick/Round House (same leg) - 8/side
-Knuckle Push Ups - 10
-Tricep Push Ups - 10
-Spider-Man Push Ups - 10
-Tricep Dips - 10
-Back Bend Push Ups - 10
-Pike Stretch
-Sit Up Punches - 25
-Back Extension - 35

Forms:
-Taijin Keun (as a class)
-Sabre (Blue Belts only)
-Staff (Blue Belts only)

Notes:
-Sifu broke down the mechanics of kicks (turning the support leg heel, "pointing" the kicking leg knee, rotating on the balls of the foot, etc...). Even though we knew them, it was nice to really work on them for good form. Makes a difference!
-I find while sparring, I still do a hybrid Muay Thai/Kung Fu kick where I flick my whole leg out instead of properly chambering the kick.
-Working on that a few times in class and I could already feel them getting more powerful.
-Let's see if I can retain this on Friday or if I choke in the heat of battle!

 

Gymosity

Tried out a new facility. Eh. It was okay...

Here's how it went down:

-Cable Cross Overs - 60 lbs (10), 70 lbs (8, 6...tried to go 80 but it was too heavy)
-Cable Tricep Extension - 20 lbs (10), 25 lbs (8, 6)
-Pull Ups - 10, 8, 7 (ugh! Out of practice and bad form!)
-Dumb Bell Curls - 25 lbs, 30 lbs, 35 lbs (10, 8, 6)
-Seated Leg Extensions - 80 lbs, 90 lbs, 100 lbs (10, 8, 6)
-Seated Leg Curls - 90 lbs, 100 lbs, 110 lbs (10, 8, 6)

-Jump Rope - 30 sec
-Shadow Box - Jab/Cross
-Jump Rope - 30 sec
-Shadow Box - Jab/Cross/Hook
-Jump Rope - 30 sec
-Shadow Box - Jab/Cross/Rear Round House
-Jump Rope - 30 sec
-Shadow Box - Jab/Cross/Front Round House
-Kick Practice

 

Some good ol' fashioned Gymfoolery!

-Bench Press - 135 lbs, 155 lbs, 175 lbs (10, 8, 6)
-Tricep Dips - 3 x 10
-Seated Lat Pull Downs 135 lbs, 155 lbs, 175 lbs (10, 8, 6)
-Preacher Curls - 50 lbs, 60 lbs, 70 lbs (10, 8, 6)
-Military Press - 100 lbs, 110 lbs, 120 lbs (10, 8, 6)
-Leg Press - 195 lbs, 210 lbs, 225 lbs (10, 8, 6)
-Calf Press - 195 lbs, 210 lbs, 225 lbs (10, 10, 10)

 

Kung Fu Time!

Hadn't been to class in about a week and a half. Thankfully, Sifu had a fairly comprehensive class that helped shake off some of the rust. Here's how it went down:

Warm Up:
-One Foot Stance - 6/side
-Hop into Horse Stance/Six Punches - 10
-Hop into Bow Stance/Six Punches - 8/side
-Hop into Horse Stance/Sink Low Stance/Push Off into Bow Stance/Six Punches - 10/side
-Hop into Horse Stance/Sink Low Stance/Push Off into Bow Stance/Punch/Kick Punch
-High Heel Kick/Inside Crescent Kick - 8/side
-High Heel Kick/Outside Crescent Kick - 8/side
-Pivot Turns - 10/side
-Spinning Outside Crescent Kick - 8/side

Technique:
-Double Back Fist
-Back Fist/Reverse Punch
-Ridge Hand/Back Fist
-Back Fist/Step/Reverse Punch
-Back Fist/Reverse Punch/Ridge Hand
-Back Fist/Reverse Punch/Ridge Hand/Ridge Hand
-Slow Side Kicks (while leaning on the wall) - 10/side
-Fast Side Kicks (while leaning on the wall) - 10/side
-Low/High Side Kicks (while leaning on the wall) - 10/side
-Slow Roundhouse Kicks (while leaning on the wall) - 10/side
-Fast Roundhouse Kicks (while leaning on the wall) - 10/side
-Low/High Roundhouse Kicks (while leaning on the wall) - 10/side

Forms: (whole class)
-Sei Fon Sei Bei
-Keun Lei Keun
-Taijin Keun

Forms: (Blue Belts only)
-Sabre
-Staff

Notes:
-Big fan of the slow kicks. I can see a definite improvement (Sifu even commented on it!). Need to make sure I do those at least every other day.
-Good to run through Sabre and Taijin Keun. Those are my least favorite forms. But watching the Upper Belts do them with such grace and power has given me a new appreciation for 'em.

 

Gymbiosys

-Seated Chest Press - 90 lbs, 110 lbs, 140 lbs, 160 lbs (10, 8, 8, 6...trying to find the right weight)
-Tricep Dips - 3 x 10
-Seated Lat Pull Downs ("Lifestyle" Fitness Machine) - 140 lbs, 150 lbs, 160 lbs (10, 8, 6)
-Seated Preacher Curl Machine - 60 lbs, 70 lbs, 80 lbs (10, 8, 6)
-Seated Shoulder Press - 110 lbs, 120 lbs, 140 lbs (10, 8, 6)
-Stretches

• Standing Splits
• Straddle Splits
• Low Stance Stretch
• Cobra

Notes:
-Quick workout at lunch. Trying to go heavier and faster.
-All the leg stations were occupied (no kidding...ALL of them!) so I opted for some stretching instead. Been awhile since I'd done them anyway.

 

Kung Fu Time!

Warm up was led by Sijay Brenda...which means there was a lot of leg-stretching. And I'm okay with that!

Warm Up:
-One Foot Stance - 6/side
-Lunging Stretch - 2/side
-Standing Toe Touch
-Hurdler Stretch - 3/side
-Side Hurdler Stretch - 2/side
-Pike Stretch
-One Foot Pike Stretch
-Seated Splits
-Seated Splits/Side Stretch - 3/side
-Hurdler Stretch - 3/side
-Side Hurdler Stretch - 2/side
-Standing Splits - 3/side
-Straddle Split
-Pike Stretch
-Horse Stance - 4 min

Technique
-Back Fist/Reverse Punch
-Ridge Hand/Ridge Hand
-Upper Cut
-Short Hook
-Long Hook
-Back Fist/Reverse Punch/Ridge Hand
-Front Round House/Back Fist/Reverse Punch/Ridge Hand/Front Round House
-Slow Side Kicks (while leaning on the wall) - 10/side
-Fast Side Kicks (while leaning on the wall) - 10/side
-Low/High Side Kicks (while leaning on the wall) - 10/side
-Slow Roundhouse Kicks (while leaning on the wall) - 10/side
-Fast Roundhouse Kicks (while leaning on the wall) - 10/side
-Low/High Roundhouse Kicks (while leaning on the wall) - 10/side

Forms:
-Staff