Warm Ups
1. Foot & Ankle Drills
| Icon | Exercise | Reps |
|---|
| π¦Ά | Heiko Dachi β Toes Up & Down | 8 |
| π¦Ά | Right Foot β Toes Up & Down | 8 |
| 𦡠| Ankle (Foot) Up & Down + Stretch | 8 |
| π€Έ | Knee Up & Rotate (Right & Left) | 8 |
| π | Extend ChΕ«soku & Haisoku (Shake Alongside) | 4 each |
| π | Repeat all drills on Left Leg | β |
2. Knee Rotation
| Icon | Stance / Drill | Reps |
|---|
| β» | Heisoku Dachi β Rotate Knees R & L | 10 |
3. Squat Flow
| Icon | Stance / Drill | Reps |
|---|
| ποΈ | Musubi Dachi β Squat & Straighten Knees | 5 |
| ποΈ | Heiko Dachi β Squat & Straighten Knees (Hands Touch Floor) | 5 |
4. Stance Transition Stretch
| Icon | Sequence | Reps |
|---|
| π€Ό | Straddle Stance β Zenkutsu Dachi (Teisoku, Sokuto, Kakato) | 5 |
5. Splits Progressions
| Icon | Drill | Reps |
|---|
| π§ | OpenβLegs Side Split on Heels (Center) | 10 |
| βοΈ | Push Front | 10 |
| βοΈ | Push Back | 10 |
| 𦡠| Right Front Split | 10 |
| 𦡠| Left Front Split | 10 |
| β¬οΈ | Side Split | 10 |
| β¬οΈ | Sit Down | 1 hold |
6. Seated OpenβLegs Stretch
| Icon | Drill | Reps |
|---|
| π | Hands Behind Neck β Touch Outside/Inside Knees | 10 |
| π | Pull Right & Hold | 10 / 10 |
| π | Pull Left & Hold | 10 / 10 |
| βοΈ | Push Front & Hold | 10 / 10 |
7. Seated Feet-Together Stretch
| Icon | Drill | Reps |
|---|
| π£ | Grab Toes β Pull Toes Up | 10 |
| π€ | Pull Head Forward | 10 |
| β | Hold | 10 |
8. Single-Leg on Thigh
| Icon | Drill | Reps |
|---|
| π¦Ώ | Toes Forward & Back | 8 |
| π | Rotate Foot R & L | 4 |
| βοΈ | Push Knee Down | 10 |
| 𦡠| Foot Behind Head | 10 |
| π | Repeat on Opposite Leg | β |
9. Butterfly Stretch
| Icon | Drill | Reps |
|---|
| π¦ | Knees Up & Down | 10 |
| βοΈ | Pull Forward | 10 |
| β | Hold | 10 |
| π€² | Hands on Ankles β Push Knees Down & Hold | 10 / 10 |
10. Straddle-Leg Cat Push-Ups
| Icon | Drill | Reps |
|---|
| π | Cat Push-Ups | 10 |
| βοΈ | Drop Hip Right & Left | 8 |
11. Straddle β Musubi Dachi Walk
| Icon | Drill | Reps |
|---|
| π | Straddle Stance Walk into Musubi Dachi (Forward/Back) | 10 |
12. Heisoku Dachi Shotei-Zuki
| Icon | Drill | Reps |
|---|
| π₯ | Shotei-Zuki Forward & Back (Downward) | 10 |
13. Straddle Stance Upper-Body Rotation
| Icon | Drill | Reps |
|---|
| π | Rotate Upper Body R & L | 4 |
14. FudΕ Dachi Neck Mobility
| Icon | Drill | Reps |
|---|
| π | Neck Forward & Back | 8 |
| βοΈ | Neck Sideways | 8 |
15. FudΕ Dachi Hip Mobility
| Icon | Drill | Reps |
|---|
| βοΈ | Hips to Side R & L | 8 |
| β©οΈ | Hips Back R & L | 8 |
| π | Hips Rotate | 8 |
16. FudΕ Dachi Hands Interlock
| Icon | Position | Reps |
|---|
| π | Down | 4 |
| π | Front | 4 |
| π | Up | 4 |
| βοΈ | Sideways | 4 |
| β©οΈ | Back | 4 |
| π | Twist | 4 |
17. FudΕ Dachi GasshΕ
| Icon | Drill | Reps |
|---|
| π | Down, Front, Up | 4 |
| β | Fingertips Together Push | 10 |
18. FudΕ Dachi Mawashi-Uke
| Icon | Direction | Reps |
|---|
| π | Front | 2 |
| π | Side | 2 |
| π | Back | 2 |
| π | Down | 2 |
| π | Front (Ibuki) | 2 |
Finish
Naotte β Yasume β DΕgi Naoshite (Reset and relax in your dogi)
D5 Creation