02

Aisatsu + Introduction
Self Intros

Quick Recap of Course Concept
-Obtaining muscular endurance
-Making a connection with your body by using stretches
-Improve timing by using Metronome whenever possible
-Include Planks + Reverse Planks in between exercises

Cycle of each Exercise:
-Explanation
-Play (2 min)
-Stretch (1 min)
-Play (2 min)
-Stretch (1 min)
-Plank (30 sec) + Reverse Plank (30 sec)

Stretch (10 min)
-> Plank (30 sec) + Reverse Plan (30 sec)

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Switch Sides between every exercise

1. Wrist
-Play (2 min)
-Stretch (1 min)
-Play (2 min)
-Stretch (1 min)
-Plank (30 sec) + Reverse Plank (30 sec)

2. Elbow Strike - 120BPM

3. Whole Arm Strike - Individual - 120BPM

4. Whole Arm Strike - Simultaneous - 120BPM

Break (5 min)

5. 4-8-16-32 - 120BPM

6. Dorotsuku on 4-8-16-32 - 120BPM
-Explanation
-Play (2 min)
-Stretch (1 min)
-Practice Alone on technique (2 min)
-Play (2 min)
-Stretch (1 min)
-Practice Alone on technique (2 min)
-Plank (30 sec) + Reverse Plank (30 sec)

7. Dokokara on 4-8-16-32 - 120BPM
-Explanation
-Play (2 min)
-Stretch (1 min)
-Practice Alone on technique (2 min)
-Play (2 min)
-Stretch (1 min)
-Practice Alone on technique (2 min)
-Plank (30 sec) + Reverse Plank (30 sec)

8. M1~5
-4-8-16-32 worth of a length of solo
-you may opt to do 4-8-16-32 drill if you don't feel comfortable soloing
-Ji - play as loud as you can for the whole 8 minutes
-Kiai to push yourself and each other

Stretch (10 min)

Aisatsu