Endlich - Power-Pack! Tipps von Reijo

Here is the "PowerPack". I have "refined" it a little bit

# Action Time Rest Howto
1 Hands swings 1 min Musubidachi, relaxed hands from shoulders, hip rotaition for hands swinging
2 Hands swings 1 min Left foot ahead, zenkutsudachi
3 Hands swings 1 min Right foot ahead, zenkutsudachi
4 Step oizuki 20 rnds 30 sek Musibidachi, step forward fast (left-right) with oizuki and all stop into the point
5 Step Gyakuzuki 20 rnds 30 sek Musibidachi, step forward fast (left-right) with gyakuzuki and all stop into the point
6 Gyakuzuki turnaraund 1 min Zenkutsudachi, gyakuzuki and turn 180 dg at the place and gyakuzuki
7 Step Gyakuzuki foot change gyakuzuki 20 rnds 30 sek Like #5 but after zuki change zenkutsudachi left to right and gyakuzuki stop into the point
8 Step zuki foot change zuki 20 rnds Like #7 but after foot change comes hand change for the same hand zuki again
9 Push ups (with hands) 2x20 30 sek
10 Squat up - Squat down zuki 2x40 30 sek Musubidachi, squat up and down zuki and stop into the point
11 Half maegeri Knee up - kick back 2x40 30 sek Zenkutsudachi, Knee up (maegeri) slowly and fast kick back to zenkutsudachi: left - right
12 Half mawashigeri Knee up - kick back 2x40 30 sek Zenkutsudachi, Knee up (mawashigeri) slowly and fast kick back to zenkutsudachi: left - right
13 Footswing inside up 2x40 30 sek Straight foot swing up and round from knee to out route
14 Footswing outside up 2x40 30 sek Straight foot swing up and round from out to knee route
15 Half maegeri kick up 2x40 30 sek Musubidachi, raise knee up, keep it up and do 20 kicks without lowering knee
16 Half mawashigeri kick up 2x40 30 sek Musubidachi, raise knee up, keep it up and do 20 kicks without lowering knee
17 Gibadachi kamae keage 2x40 30 sek Musubidachi, foot on the other knee and 20 keages without lowering kicking knee, left - right
18 Some stretching 4 min For leghs and hip
19 Extended foot with maegeri 4x15 sek 30 sek Keep foot up for 15 sek and change foot
20 Extended foot with mawashigeri 4x15 sek 30 sek Keep foot up for 15 sek and change foot
21 Extended foot with ushirogeri 4x15 sek 30 sek Keep foot up for 15 sek and change foot
22 Some stretching 2 min Jalan ojennus eteen vienti sivulle ja taakse
23 Sonobageri 2x20 rnds 30 sek Zenkutsudachi; 20 times sonobageri
24 Hips rotating 2x150 rnds 30 sek Zenkutsudachi; fast hamni - gyakuhamni (open - close) for 150 times and change legs