Weekly Martial Exercise 2/23/2019 class notes

February 24, 2019

Exercise covered:

Indian Clubs

  • Outward windmill swings - both hands

    • breakdown into 4 steps

      • from start, lift club and look at wrist, club 90 degrees out

         

         

  • Inward windmill swings - both hands

  • Alternating hands Inward and outward mills

picture from "Physical_training_at_home" A. Alexander c.1898

 

Health wand (stick)

Twisting

  • With wand behind shoulders, resting on shoulders -twist side to side with feet together

  • With wand behind hips, resting on hips - twist side to side with feet together

 

Pendulum swing to side

  • With one hand near end of wand and one toward center push arm to side of body lifting hand on other side

Poke to side

  • Lifting too chest and poking out to side

  • With one hand near end of wand and one toward center  list wand in front to shoulder height and push to side

Lunge overhead

  • Forward lunge lifting wand overhead with hands at end of wands

  • Switch legs each lunge

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    Lunge overhead Wand behind neck

  • Forward lunge lifting wand overhead with hands at end of wands

  • Pull wand down behind head

  • Switch legs each lunge

Lunge overhead Wand wraps around behind neck

  • Forward lunge lifting wand overhead with hands at end of wands

  • Pull wand down around and behind head

  • Switch legs each lunge

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Lunge wand striking down alternate feet

  • Forward lunge lifting wand striking down opposite hand

  • Keep foot in place as you move back and forth

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