Kowami - Davis Judo-Kai

(Danzan Ryu Warm-ups and Conditioning)

Energize The Body	Qi Development
Hand Exercises	Hand Conditioning
Relaxation Exercises	Let the Qi Flow
Stretching Exercises	Strength Building and Coordination

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Energize The Body

Qi Development

1. Peaking through the clouds ― Arms raised over the head and twist

2. Push the mountain ― Arms push from center of the chest, straight out

3. Owl look around ― Look left then right

4. Twisting arm extension ― Arms forward and back simultaneously ― Rotate hips with each move.

5. Draw the bow ― Arms draw left then right

6. Spiderman ― Palm forward, circumduct arms fully

7. Up-Down stretch (super model) ― Same as Spiderman but up and down

8. Scoop the Moon from the Stream ― From wide stance, dip one hand into the stream as you pivot low side to side.

Mix the Chi between each step ― Mix Chi then pull taffy

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Hand Exercises

(Hand Conditioning)

1. Apply Dit Dat Jow

2. Chi Packing with rock ― Arms, stomach, low back, legs

3. Striking the rock 5 - 20 times each hand ― Palm, knife hand, three knuckles, back of hand, three finger tips, thumb

4. Insert Power ― beans or rice ― Strike with finger tips into the pot

5. Relaxation ― Maki Wara bag ― Full palm front and back with each hand

6. Grip ― Toss the brick, pass the (medicine) ball

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Relaxation Exercises

(Let the Qi Flow)

1. Constant Bear Swing

2. Front Water-Fall

3. Roll Back

4. Monkey Arms

5. High Steps

6. Horse Whip

7. Four Corners

8. Dip Water

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Stretching Exercises

(Strength Building and Coordination)

1. Squatting Leg Raises ― Sumo Stomp

2. Poinging Chest, Shoulders, Groin

3. Squats

4. Breathing ― Squat, mix, spread arms, grab theighs

5. Swaying Loins (tiger crouch)

6. Tirer Crouches Low

7. Leg Stretches, side, foot, front

8. Leg Stretch, Butterfly

9. Situps ― Straight / Oblique

10. Golefish ― Shoulder and Heels

11. Finger Strenght ― Newspaper or Flexing

• Kowami ― Warm-ups and Conditioning
• Danzan Ryu Boards