Weekly Martial Exercise 3/2/2019 class notes

Exercise covered:

Indian Clubs

• Warm up - lift clubs in parallel, up over shoulders to hand behind the shoulders

• Outward windmill swings - single club and both hands

• Inward windmill swings - both hands

• Cool down and loosen with large circle with both clubs

• 10 minute daily exercise - 2 clubs

• Prepare by holding our both arms straight

• Keeping arms in place rotate both clubs with forward moulinets

• Sequence

• 1. Lift clubs to shoulders, as you squat down in a demi squat swing both arms down in parallel, extending arms out in front

• As arms come down , when the are straight out rotate both clubs with forward moulinets

• After squat is completed rise up from squat, standing up and swinging both clubs up to return to starting position

• 2. Same as above but instead of moulinets on the way down do a reverse moulinet as you rise up

• 3. Combining outward moulinets on the way down then reverse moulinets on the way up

• Step forward lunge parallel clubs (see diagram above)

• Reverse lunge parallel clubs

• Side lunge parallel clubs

Teacups (Chinese Internal arts qigong exercise)

• Holding club only by the knob in a flat hand move the palms around the head as if holding a cup of hot tea

• focus on maintaining a flat hand

• ensure you reach out as far as you can stretch out horizontally.