1. Foot & Ankle Drills

Icon	Exercise	Reps
🦶	Heiko Dachi – Toes Up & Down	8
🦶	Right Foot – Toes Up & Down	8
🦵	Ankle (Foot) Up & Down + Stretch	8
🤸	Knee Up & Rotate (Right & Left)	8
🔄	Extend Chūsoku & Haisoku (Shake Alongside)	4 each
🔁	Repeat all drills on Left Leg	–

2. Knee Rotation

Icon	Stance / Drill	Reps
↻	Heisoku Dachi – Rotate Knees R & L	10

3. Squat Flow

Icon	Stance / Drill	Reps
🏋️	Musubi Dachi – Squat & Straighten Knees	5
🏋️	Heiko Dachi – Squat & Straighten Knees (Hands Touch Floor)	5

4. Stance Transition Stretch

Icon	Sequence	Reps
🤼	Straddle Stance → Zenkutsu Dachi (Teisoku, Sokuto, Kakato)	5

5. Splits Progressions

Icon	Drill	Reps
🧘	Open‐Legs Side Split on Heels (Center)	10
↔️	Push Front	10
↔️	Push Back	10
🦵	Right Front Split	10
🦵	Left Front Split	10
⬆️	Side Split	10
⬇️	Sit Down	1 hold

6. Seated Open–Legs Stretch

Icon	Drill	Reps
🔒	Hands Behind Neck – Touch Outside/Inside Knees	10
🔄	Pull Right & Hold	10 / 10
🔄	Pull Left & Hold	10 / 10
↔️	Push Front & Hold	10 / 10

7. Seated Feet-Together Stretch

Icon	Drill	Reps
👣	Grab Toes – Pull Toes Up	10
🤕	Pull Head Forward	10
✋	Hold	10

8. Single-Leg on Thigh

Icon	Drill	Reps
🦿	Toes Forward & Back	8
🔄	Rotate Foot R & L	4
↘️	Push Knee Down	10
🦵	Foot Behind Head	10
🔁	Repeat on Opposite Leg	–

9. Butterfly Stretch

Icon	Drill	Reps
🦋	Knees Up & Down	10
↔️	Pull Forward	10
✋	Hold	10
🤲	Hands on Ankles – Push Knees Down & Hold	10 / 10

10. Straddle-Leg Cat Push-Ups

Icon	Drill	Reps
🐈	Cat Push-Ups	10
↕️	Drop Hip Right & Left	8

11. Straddle → Musubi Dachi Walk

Icon	Drill	Reps
👟	Straddle Stance Walk into Musubi Dachi (Forward/Back)	10

12. Heisoku Dachi Shotei-Zuki

Icon	Drill	Reps
🥋	Shotei-Zuki Forward & Back (Downward)	10

13. Straddle Stance Upper-Body Rotation

Icon	Drill	Reps
🔄	Rotate Upper Body R & L	4

14. Fudō Dachi Neck Mobility

Icon	Drill	Reps
💆	Neck Forward & Back	8
↔️	Neck Sideways	8

15. Fudō Dachi Hip Mobility

Icon	Drill	Reps
↔️	Hips to Side R & L	8
↩️	Hips Back R & L	8
🔄	Hips Rotate	8

16. Fudō Dachi Hands Interlock

Icon	Position	Reps
👇	Down	4
👉	Front	4
👆	Up	4
↔️	Sideways	4
↩️	Back	4
🔀	Twist	4

17. Fudō Dachi Gasshō

Icon	Drill	Reps
🙏	Down, Front, Up	4
✊	Fingertips Together Push	10

18. Fudō Dachi Mawashi-Uke

Icon	Direction	Reps
📐	Front	2
📐	Side	2
📐	Back	2
📐	Down	2
📐	Front (Ibuki)	2

Finish

Naotte – Yasume – Dōgi Naoshite (Reset and relax in your dogi)