nagado bachi (usually larger diameter, harder "kashi" wood)
earplugs
socks (for spinning)
prep
- practice sequence to music
- blankets on floor for exercises
welcome
warmup and naname-focus workout
- top to bottom extension stretch
- whole body and legs
-- jogging, high-knees, jogging, jacks (reg. x4, 2v3 x4)
-- squats, lunge squat L, sumo hops, lunge squat R
-- twist and pull (twist, twist, grab, pull spread)
-- whole body circles R x2, L x2
- arms
-- arm circles, forward, back, opposite, opposite
-- Gears different speed O 1v2 RFRF RFRS LFLF LFLS
-- CorAx pulse-e-&-u both sides
-- Kayak swings
- abs
-- ride the bike, twist, clap the feet, out and back x3
-- stretch, rest, clasp hands and come up
- spins
-- half turns, 3/4 turns, full turns
-- Marching Orders
-future
-- spinning as last resort
-- handtagonism
water break
fundamentals concepts
- spinning to access new space
copycat new sequence
- susu (X)godon susu (X)dogon(q) susu dogan susu dogon susu godon(spinL) su godon da ga da ga(triplet)
new sequence for video
clean
wrapup