nagado bachi (usually larger diameter, harder "kashi" wood)
earplugs
socks (for spinning)
prep
- blankets 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 F sm->l, arm circles B sm->l, arm circles O[RF] l->sm, arm circles O[LF] l->sm
-- Gears different speed O 1v2 RFRF RFRS LFLF LFLS
-- CorAx pulse-e-&-u both sides
-- Kayak arm swings (2 arms, 2 directions each)
- abs
-- ride the bike, twist, clap the feet, out and back x3
- future
-- handtagonism
water break
fundamentals concepts
- thinking in planes
- independent arm swings
copycat new sequence
- "da su su gadadaga su su su ga gon su su su da"
new sequence for video
clean
wrapup