We will resume our online practice on September 3rd Wednesday 8:30am JST (9/2 Tuesday 7:30pm EDT).

Until then keep your stabilizers and motor control strong and your joints mobile!

1. Warm-Up:

• Wrist Mobilizations - take your time, and do 30 seconds for each mob & each direction.

2. Activation (3 sets of each):

• Beast Static Hold: 4 points (15 - 30 seconds), 3 points each limb (10 - 15 seconds), Contralateral each side (5 - 10 seconds)

• Crab Static Hold: 4 points (15 - 30 seconds), 3 points each limb (10 - 15 seconds), Contralateral each side (5 - 10 seconds)

• Loaded Beast Static Hold: 4 points (15 - 30 seconds)

3. Form Specific Stretches (8 - 12 reps X 2 - 4 sets):

• Beast Unload

• Wave Unload

• Beast Reach (each side)

• Scorpion Reach (each side)

• Crab Reach (each side)

4. Traveling Forms (30 - 45 seconds each direction X 2 - 4 sets):

• Beast Forward Traveling & Reverse Traveling

• Crab Forward Traveling & Reverse Traveling

5. Switches & Transitions (8 - 12 reps X 2 - 4 sets):

• Underswitch (each direction)

• Side Kickthrough (each side - you can alternate sides)

• Front Step (each side - you can alternate sides)

• Front Stepthrough (each side - you can alternate sides)

6. Cool-Down:

• Wrist Mobilizations - take your time, and do 30 seconds for each mob & each direction.

Happy practicing loves!