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Bear Style Staff Form


Bear Style Staff Form

Mr. Tancioco, Mr. Tao and Mr. Chinn showing their best sword hands in Dance of Death

Brand new, never before seen Staff Form. We’ll be learning this in class this week!

Bok Fu Fitness

Warm Up:
10 over unders with partner (Over under is partner 1 on all fours, partner 2 jumps over partner 1. Then partner 1 lifts up with legs straight and partner 2 crawls under partner 1. That’s 1 rep. Do 10 of these and switch to the other person)
2 times:
Straight leg kicks up mat
10 Horse Stance Squats
Inchworms down mat
10 Push Ups
Bear Crawls up mat
10 V Ups
Crab Walks down mat
10 Scorpions

Fantastic Fifty….modified – for time
50 Horse Stance Squats
50 Push Ups with Hand Release
50 Pad Jumps
50 Sit Ups with Cross Punches
50 Wheel Kick Balance (25 each leg)
50 Mountain Climbers
50 Jump Rope Jumps (advanced double unders)
50 Bok Fu Burpees

Notes: The exercises can be performed in an order, but the Bok Fu Burpees have to be last!

Warm Down:
5 minutes of partner stretching

1 Response

  1. Laura

    Saw this a while back (I think I posted it on the East West facebook page). I thought it showed that anyone can do a Bok Fu Do staff form if they put their mind to it!