Class Warm Up  - 5-10 Minute Dynamic Stretching

  • Jumping Jacks x 30

  • Stance Switch and 5 Probing Jabs Stepping x4

  • Neck Rotation, Hip Rotation, Shoulder Rotations

  • Bouncing Chest to Knee Left Right Center Standing

  • Front Stretch Kick, Inside Out Crescent Kicks

  • Standing Flutter Kicks to Roundhouse Kicks, Foot Slap Kicking, Running Butt Kicks 

  • Alternating Toe Touches, 4 Count Stretch, then Side to side leg stretch

  • Dog Position Knee Raises and Side Kick Lifts

  • Reverse Butterfly

  • Seated Left, Right, Center stretch

  • S Mount Stretch and Open Up

  • Standing Straight Leg Side Kick, Roundhouse Kicks, Hook Kicks, Side to Sides

  • Silat Ground Kicking Drills

Class Cool Down - 15 Minute Static Deep Stretching

  • Deep Stretch Left, Right, Center (30 Seconds Each) 

  • Splits Center, Left, Right (1 Minute, 30 Sec, 30 Sec)

  • Seated Left, Right Center Stretch (30 Seconds Each) 

  • S Mount and Sit Back Stretch Left, Right (30 Seconds Each) 

  • Upward Dog / Baby Cobra (30 Seconds)

  • Downward Facing Dog (30 Seconds) 

  • Lunge, Triangle Pose, Sit Back to Straight Leg Stretch - Left, Right (30 Sec Each) 

  • Thread The Needle - Left, Right (30 Sec Each) 

  • Backstep Stretch - Left, Right (30 Sec Each)  

  • Roll Back (30 Seconds) 

  • Standing Balance Pose to Foot Forward to Side Kick - Left, Right (10 Sec, 10 Sec, Extend)

  • Meditate (1 Minute)


PNF (Proprioceptive Neuromuscular Facilitation) Stretches

Multiple sets - Push hard for 5 seconds, then relax in deeper stretch for 10.  

  • Kick with foot on bar - Push down - front kick, side kick

  • Kick with foot extended in air - Hold at maximum height

  • Seated feet together and apart - Using a belt, pull self down 

  • Lay back, using strap, pull leg up

  • Peeing dog stretch - Kneeling Leg Raise (Hips pointed down) 

  • Push neck sideways with hand

  • Standing against wall, hold hand flat to wall, rotate shoulders away, push into wall

  • Left over right S mount, front shoulder toward ground

  • Pigeon (s mount extended back leg), put front knee on pillow and push down into it

  • Reverse butterfly push knees in

  • Butterfly, extend arms to hold out knees, push up knees

  • Seated with hands extended behind, roll shoulders backward extension

  • Standing, bend knees and hold feet, extend your legs

  • Extended kneeling lunge, lift back foot