East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Wishing all of you dads out there a fantastic father’s day! And if you are a Shi Fu (teacher), many times we can be like second fathers and mothers for some of our students as well. Hopefully everyone had a wonderful time with your families on Sunday!
Here’ s a little post father’s day entertainment for your Monday. I’m sure a lot of dads can relate to this.
Drop Stance, Hardbow, Crane Stance up and down mat
Straight Leg Kicks up and down mat
Inchworms up and down mat
Bear Crawl up and down mat
Duck Walk up and down mat
10-9-8-7-6-5-4-3-2-1 Horse Stance Squat Jumps (advanced with medicine ball)
15-15-15-15-15-15-15-15-15-15 Push Ups with Hand Release
15-15-15-15-15-15-15-15-15-15 Sit Ups with Cross Punches
1-2-3-4-5-6-7-8-9-10 Chicken Lunge
Notes: You will do 10 HS squat jumps 15 push ups 15 sit ups 1 Chicken Lunge, then 9 15 15 2…..
Hamstring stretch on bar (or with partner) – 30 seconds each leg
Butterfly stretch – 30 seconds
Horse Stance Stretch – 30 seconds
Hip Stretch – 30 seconds