Lower Body Exercises

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=90 BGCOLOR="#006699" TEXT="#080000" background="05d785a3.jpg"> <div> <FONT SIZE="5" COLOR="#FFFFFF" FACE="Arial" ><B>Isshinryu Karate Do, Stamford Dojo</B></FONT><B>    </B><B> |     </B><A HREF="index.htm" TARGET="_top" TITLE="Stamford Dojo"><U><B>home</B></U></A></div> <div> <A HREF="id238.htm" TARGET="_top" TITLE="Study"><U><B><IMG SRC="03b0e0e0.png" border=0 width="14" height="14" ALT="up" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></U></A><B>   </B><IMG BORDER="0" SRC="1x1.gif" HEIGHT="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" WIDTH="14"><B>     </B><IMG BORDER="0" SRC="1x1.gif" HEIGHT="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" WIDTH="14"><B>  </B><IMG BORDER="0" SRC="1x1.gif" HEIGHT="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" WIDTH="14"></div> <div> </div> </td> </tr><tr> <td valign="top" width=210 BGCOLOR="#FFCC66" TEXT="#080000"> <div> <IMG SRC="8ffc3f90.jpg" border=0 width="195" height="249" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> </td> <td valign="top" height=390 BGCOLOR="#FFCC66" TEXT="#080000"> <div> <B>Lower Body Exercises</B><B> / Chart #2</B></div> <div>  1.  Bending forward from the waist / knees straight / touch toes</div> <div>  2.  Hands on hips / knees bent / bend backward to arch the back</div> <div>  3.  Using hands / bring each leg alternately upward into snap block position / extend leg outward / return to snap position / return to ground</div> <div>  4.  Leg stretches / squats to lengthen the tendons for kicks</div> <div>  5.  Using leg chamber / front snap kick / return to chamber / down</div> <div>  6.  From chamber / 45 degree forward angle kick to knee / return to chamber / down</div> <div>  7.  From chamber / front, cross, stomp kick / return to chamber / down</div> <div>  8.  From chamber / side snap kick with knife edge of foot / return to chamber / down</div> <div>  9.  From chamber / side-front kick with ball of foot / return to chamber / down</div> <div> 9.5  Do back kicks on each side.</div> <div> 10.  Squat to left / right roundhouse-squat kick / perform the same techniques on the opposite side</div> <div> 11.  Grasp the lapels of opponent's gi or the arms/ raise foot to front chamber / heel push kick or toe rip kick into the abdomen / return to chamber / down</div> <div> 12.  Grasping head or ears of opponent (or kick to palm)/ knee kick to face / return down</div> <div> 13.  Perform at least 20 pushups on the knuckles (or three fingers or two fingers or one finger as you get stronger) / stretch the back / flip over and do at least 50 abdominal crunches.</div> <div> 14.  Side twist (trunk rotations) with leg swinging in opposite direction at the 3rd in the sequence of swings (you'll see).  </div> <div> 15.  Feet spread apart / inhale as you swing arms upward and back / exhale as you swing arms downward and forward </div> <div>      End Excercises... "Water Break!!"</div> <bR> <bR> </td> </tr></table></body>