04

Date: 
Wednesday, August 30, 2017 - 18:00 to 19:00
Room: 
Small Classroom
Student should bring: 

nagado bachi (usually larger diameter, maple or "hou" wood)
socks (potential spinning)
earplugs

Class syllabus: 

prep
- music
- zabuton

Welcome
- 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

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.

Pedestal: Build Strength!
-- (see notes week 02)

Spinning
(1) Individual Spins
-- (see notes week 02)
(2) Spin Golf
(3) FuFu: Partners Back-to-Back
-- (see notes week 02)

no-drum Crank
- L arm as momentum
- R arm catchup
- L arm swing

Set up taiko

Closing

Teacher(s): 
Kris Bergstrom
Attendance: 
Alex Ito
Carmen Bran
Gloria Kum
Nancy Morishita
Ariel R
Yeeman Mui

Classes in this Course

Date Title
Wed, August 02, 2017 01
Wed, August 16, 2017 02
Wed, August 23, 2017 03
Wed, August 30, 2017 04
Wed, September 06, 2017 05
Wed, September 13, 2017 canceled
Wed, September 20, 2017 07
Wed, September 27, 2017 08 - coach
Wed, October 04, 2017 09 - coach
Wed, October 11, 2017 10 - coach
Wed, October 18, 2017 11 - coach
Wed, October 25, 2017 12 - PEAC
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