Begin in what we call a
"Ready" stance
with your heels together, toes slightly apart and knees
slightly bent. Place your hands into your sides like you are
holding on to little handles and keep them there throughout
the exercise.
- Move #1 - Step out with your right foot into what we call a "Full Horse" stance. Notice how the knees are still slightly bent. Hold in this position for 15 to 30 seconds.
- Move #2 - Pivot your body to the right a quarter turn and into what we call a "Right Horse" stance. Your front leg should be bent and your back leg should be locked straight. Hold in this position for 15 to 30 seconds.
- Move #3 - Slide your right foot back to about 6 - 10 inches in front of your body with toe down and heel raised into what we call a "Right Kick" stance. Hold in this position for 15 to 30 seconds.
- Move #4 - Raise your right foot off the ground into a "Knee Up" position until your upper thigh is parallel to the ground. Hold in this position for 15 to 30 seconds.
- Move #5 - Slide your right foot forward into what we call a "Right Horse" stance. Your front leg should be bent and your back leg should be locked straight. Hold in this position for 15 to 30 seconds.
- Move #6 - Slide your right foot behind your left foot into what we call a "Right Cross" stance and rotate your body so that it is facing the front position. Hold in this position for 15 to 30 seconds.
- Move #7 - Pivot your body 180 degrees so that you are now facing the back of the room into a "Full Horse" stance. Hold in this position for 15 to 30 seconds.
- Move #8 - Drop your right knee to within a couple of inches of the ground into what we call a "Drop Knee" stance while striking down with a right punch and left hand guarding chin. Hold in this position for 15 to 30 seconds.
- Move #9 - Stand and raise your right foot off the ground into a "Knee Up" position until your upper thigh is parallel to the ground. Hold in this position for 15 to 30 seconds.
- Move #10 - Slide your right foot forward into "Right Horse" stance. Your front leg should be bent and your back leg should be locked straight. Hold in this position for 15 to 30 seconds.
- Move #11 - Pivot your body 180 degrees into what we call a "Left Horse" stance. You should now be facing the front of the room once more. Hold in this position for 15 to 30 seconds.
- Move #12 - Step forward with your right foot and slide it out to the right and back into a "Full Horse" stance. Hold in this position for 15 to 30 seconds.
- Return to your "Ready" stance by sliding your right foot back up to your left foot.
- Move #13 - Step out with your left foot into a "Full Horse" Stance.
- Move #14 - Pivot your body to the left a quarter turn and into what we call a "Left Horse" stance. Your front leg should be bent and your back leg should be locked straight. Hold in this position for 15 to 30 seconds.
- Move #15 - Slide your left foot back to about 6 - 10 inches in front of your body with toe down and heel raised into what we call a "Left Kick" stance. Hold in this position for 15 to 30 seconds.
- Move #16 - Raise your left foot off the ground into a "Knee Up" position until your upper thigh is parallel to the ground. Hold in this position for 15 to 30 seconds.
- Move #17 - Slide your left foot forward into what we call a "Left Horse" stance. Your front leg should be bent and your back leg should be locked straight. Hold in this position for 15 to 30 seconds.
- Move #18 - Slide your left foot behind your right foot into what we call a "Left Cross" stance and rotate your body so that it is facing the front position. Hold in this position for 15 to 30 seconds.
- Move #19 - Pivot your body 180 degrees so that you are now facing the back of the room into a "Full Horse" stance. Hold in this position for 15 to 30 seconds.
- Move #20 - Drop your left knee to within a couple of inches of the ground into what we call a "Drop Knee" stance while striking down with a left punch and right hand guarding chin. Hold in this position for 15 to 30 seconds.
- Move #21 - Stand and raise your left foot off the ground into a "Knee Up" position until your upper thigh is parallel to the ground. Hold in this position for 15 to 30 seconds.
- Move #22 - Slide your left foot forward into "Left Horse" stance. Your front leg should be bent and your back leg should be locked straight. Hold in this position for 15 to 30 seconds.
- Move #23 - Pivot your body 180 degrees into what we call a "Right Horse" stance. You should now be facing the front of the room once more. Hold in this position for 15 to 30 seconds.
- Move #24 - Step forward with your right foot and slide it out to the right and back into a "Full Horse" stance. Hold in this position for 15 to 30 seconds.
*(move from this drill into down/up windmill warm-up drill)
