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Kids Special Squad Recital on 1/24 in Alamo!

13
Jan

Kids Special Squad Recital on 1/24 in Alamo!

KSS Recital 2014
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One of the goals that I've heard from many of you this year is to improve your flexibility. While that will naturally improve to a degree with your everyday martial arts

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training, some time needs to be dedicated to stretching if you really want to make some big gains. Here is a good, short, 10 minute routine to help improve flexibility for front splits.

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Bok Fu Fitness

Warm Up:
2 times-
Straight leg kicks up mat
10 Horse stance squats
Advanced Reverse straight leg kicks down mat
10 Chicken Lunges
Inchworms up mat
10 Sit Ups with cross punches
High Knees down mat
10 Scorpions

Workout:
AMRAP 12 minutes
1 Bok Fu Burpeee
10 Horse Stance Squats with medicine ball throw
10 Combo (left/right/roundhouse kick)
2 Bok Fu Burpees
10 Horse Stance Squats with medicine ball throw
10 Combo (left/right/roundhouse kick)
3 Bok Fu Burpess
10 Horse Stance Squats with medicine ball throw
10 Combo (left/right/roundhouse kick)
4 Bok Fu Burpees
10 Horse Stance Squats with medicine ball throw
10 Combo (left/right/roundhouse kick)
Continue that pattern for the 12 minutes

Warm Down:

5 minutes of tai ji (or slow movements on your forms)

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