Homework Assignment
Every day first thing in the morning and last thing at night do the following stretches:
- Supporting yourself with both hands on a chair or table about knee level, slowly lower your upper
body while keeping your legs and back straight. When you get to the point of resistence, hold the
stretch for 20-30 seconds, then raise back up using your arms.
- While continuing to support your self from the previous stretch, extend one leg behind you as far as
you can while keeping your heel down on the floor. Keep your back straight and head up and press
your hips forward until you feel a good stretch in the back of the leg. When you get to the point of
resistence, hold the stretch for 20-30 seconds, then stretch the other leg the same way.
Workout Routine
  1.
Opening Stretch -  Up, Out, Back, Side, Neck, Shoulder, Squats, and Lunges.
  2.
Tai-Chi Warmup – Waiste Turn: Stationary and with Forward, Back lunges.
  3.
Arm Circles X4 And Reverse
  4.
Roll Down and Up X3
  5.
Roll Down X3 To Hands and Knees, Calf Stretch
  6.
Mad Cat X5
  7.
Knee Thrust X20
  8.
Balance one one Knee/Arm, Extend the other
  9.
Push Up X20
10.
Child's Pose X3, and arch back
11.
Back Series – Knee Up, Side Kick, Dead Lift, Side Lifts (x20)
12.
Butt Crunches X20 (Close and Extended legs)
13.
Arm Circles X4 And Reverse on the floor
14.
Core Series – Knees Over, Cross Legs, Cross Ankles, Open Chest R/L
15.
Ab Curl w/stretch X4; feet apart; turn/look back R/L
16.
Child's Pose X1.
17.
Shift back, Rock Back and Balance. Roll Up.
18.
Standing Series – March, Leg Curl/ Quad Stretch, Side Kick, Pendulum Kick (x20)
19.
Toe Raise X30
20.
Knee Dip X20; Woo-Chi/Breathe
21.
Roll Down To Dog Up/Dog Down X4
22.
Super Man X4 (10s Up, 5s Down)
23.
Ab Curl Up, then V-Up X4
24.
Knees Apart Stretch
25.
Child's Pose
26.
Sit back, Rock back and Balance; Roll Up
27.
Forward Warrior Pose (1 leg balance)
28.
Woo-Chi/Breathe
29.
Sideways Warrior Pose (1 leg balance)
30.
Woo-Chi/Breathe
31.
Closing Stretch – Up, Out, Back, Side, Neck, Shoulder Stretch, Squat Lunges, Inhale Up/Exhale Down X3
Workout List
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