02

prep
- music
- zabuton

Welcome
- introductions while stretching
- workout pep talk

Core Exercises
(1) Abs
-- Bicycle
-- Side-to-Side
-- Clap Under Feet
-- Out-and-In
(2) Planks (regular, left, and right)
(3) Superman
(4) low stepping with arms swinging

Balance
(1) Simple Tip-Toes
-- 2sec: Start with your head facing forward, hand behind you back, and feet flat on the ground. Stretch up on your tip-toes for 2sec. Come back down, flat your feet. Do this 8 times. (8x)
-- 4sec: Do the same thing, but with 4sec on your toes. (4x)
-- 8sec: Do the same thing, but with 8sec on your toes. (2x)
-- 16sec: Do the same thing, but with 16sec on your toes. (1x)
(2) Directional Tip-Toes
-- Start with your head facing forward, hands behind your back, and feet flat on the ground. Stretch up on your tip-toes. Holding that stretched position, slowly look up (hold for 4sec). Then look left (hold for 4sec). Look down (hold for 4sec). Look right (hold for 4 sec). Go back on down flat on your feet.

Spinning
(1) Individual Spins
-- Face forward with your feet shoulder width apart. Keeping your left foot as the point of rotation, push with your right foot to twirl 360º counterclockwise. Ending feet position should be the same as the beginning. (4-8x)
-- Repeat with your right foot as the point of rotation. Push with your left foot to twirl clockwise. (4-8x)
(2) FuFu: Partners Back-to-Back
-- With your partner, stand back-to-back. Both people take one step forward with their left foot and push off with your right. Spin 180º counterclockwise to face your partner, ending with your right foot touching side-by-side in the air . Push against each other's right foot. Use that force to spin 180º clockwise (right foot is still off the ground). Step back with your right foot then left, ending you in the beginning position with your back against your partner's. (4-8x)
-- Repeat with right foot stepping forward. (4-8x)
(3) "Fu Squaredance"
-- With 4 people, stand to make a square with everyone facing outside (shoulders touching the adjacent person's). The first pair (on opposite ends) starts the FuFu exercise. When they start spinning to face each other, the second pair starts FuFu. The second pair should face each other and touch feet as the first pair is turning back around to face the outside again.

Pedestal: Build Strength!
Take the position of the pedestal stance: lean back on your left leg so the right leg is straight on the ground, pointed toward the taiko.The left leg (where all the weight lays) is bent. The point from your right foot and your head should make a straight line.
(1) Short: lift your right foot about a foot above the ground for 2sec. Keep the leg straight. Place the foot back on the ground. (8x)
(2) Medium: lift your foot for 4sec. (4x)
(3) Long: lift your foot for 8sec. (2x)

Set up taiko

Fu
- (step) Da Ga *tsu* Do Go
-- Stand so the taiko is on your right. Step with your left foot. Spin counter clockwise as you Da Ga. Pedestal stance (tsu). Do Go
-- REFERENCE VIDEO
Things to remember:
- You want your body to be straight, ready to hit the taiko in your pedestal stance.

Closing