05

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)
(4) FuFu: Partners Back-to-Back + additional spin
-- Exactly the same as FuFu: Partners Back-to-Back. However, after pushing against your partner's foot, do a 540º turn instead of the 180º. Meaning you will spin one additional full turn to face away form your partner.
(5) Individual Spins + additional spin
-- Exactly the same as Individual Spins. However, spin twice instead of once to end at your beginning position. Spins should be continuous on one foot. Try doing the first turn with your hands straight out away from your body, and the second turn with your hands in towards your body (making you spin faster). Use your hands to balance. Try spotting: as you turn, keep your head facing forward, looking at a fixed point. Once your body turns so you're looking at the fixed point over your shoulder, quickly spin your head around to look over your other shoulder at that same fixed point.

Bar 7
Image below shows written format
(1) no drums (going through motion with just hands)
(2) left hand only with drums
(3) normal with drums
REFERENCE VIDEO

Set up taiko

Closing