Order of Formal Exercises for Sanchin

Set feet in sanchin position, legs may be relaxed. Tense only what is required. Do everything 10 times down, setting pace, then do each exercise 5 times, back up, then 3 times down hard using the same amount of time that you did for the first 10 repetitions.

1. Tense neck only.

2. Tense neck and chin.

3. Tense muscles at base of neck and above collarbone.

4. Raise arms up. Tense deltoids.

5. Raise arms up. Tense back and arch forward.

6. Cross arms in front of you at wrist and push with one while pulling with other. Do 10 then reverse and do 10 more. (NOT A PACE SETTER)

7. Tense front part of stomach only down to groin.

8. Tense first in stomach, then grip with arms and fingers forming a circle in front of you. Right over left, then left over right.

BRING FEET TO SHOULDER WIDTH IN A READY STANCE.

9. Come up on toes and tense buttocks.

10. Tense stomach first then hips.

11. Tense hips only.

12. Lock legs and tense.

13. Lift up right leg first, tense calf muscle hard and hamstrings 10 times.

GO BACK TO SANCHIN STANCE

14. Grip ground with toes.

15. Tense whole lower half of body. Break off stance back to ready position, then back to sanchin stance and do 5 repetitions of each exercise in reverse order back up your body. Repeat breakoff and reset of sanchin stance when done and do 3 repetitions of each exercise in original order hard. Rebreak and set feet at shoulder width.

16. Put hands over head and tense biceps one at a time (10 times).

17. Put hands in front of chest, arms outstretched and press together (10 times).

18. Push stomach out then pull in from top to bottom in rolling motion (10 times).

19. Pull stomach out then pull in from top to bottom in a rolling motion (10 times).

20. Stomach out then pull in from bottom up in a rolling motion (10 times).

21. Move into sanchin stance and push with arms not locked (10 times).

22. Same as above but push forward with arms locked out (5 times).

23. Step out further in sanchin stance, lean with body forward and lock out, pushing hard 3 times, each time finger going out and thumbs down under your palms while rolling under and coming back to punching position with hand open and palms up.

Come back from last push in ready position, bow then do sanchin to command as hard as last push.

SUBJECT TO ADDITIONS, SUBTRACTIONS AND CORRECTIONS AT ANY TIME WITHOUT PRIOR NOTICE.