Physical Therapy Exercises 2

Hamstring
Hamstring Curls 7.5lb
Stool drags (two legs)

Quads
Side stepping w/ resistance band
Mini-squats onto yoga ball
Quad arches
Quad sets on stomach or w/ ankle propped
Single-leg squat with assist.

Hip
Hip rotation plus bridge w/ resistance band
Hip clams against wall
Leg raises on side against wall
Med glut training against wall

Physical Therapy Exercises

Warm-up

1. Stationary Biking - 10min

Stretching

1. Extension hang in prone position w/ 3lb weights - 15min
2. Quad sets @ full extension - 10 sec hold - 20 reps
3. Heel slides - 10 reps
4. Wall slides - 10 reps
5. Quad stretch w/ rope - 5 reps
6. Calf stretch - 30sec hold - 3 reps
7. Hamstring stretch - 30sec hold - 3 reps

Exercises

1. Bridge - 10sec hold - 10 reps
2. Heel digs - 10sec hold - 10 reps
3. Hamstring curls in prone position - 20 reps
4. Sitting leg curls w/ resistance band - 20 reps
5. Sitting extension exercise - 20 reps
6. Leg lifts w/ ankle weights - 20 reps
7. Toe raises - 20 reps
8. Standing extension w/ resistance band - 20 reps
9. Walking gait exercises - 5 laps
10. Balance - 30 sec hold - 3 reps
11. Mini-squats - 20 reps
12. Wall sits - 30 sec hold - 3 reps

Cool-down

1. Ice for 15min.

Freestyle Changquan 1

Corrections

Section 1

• fix front slap kick
• pounding fist in place (don't hop forward)

Section 2

• hit punch before elbow strike
• lead with left hand for horse stance strike
• hold open and relax
• front slap kick!

Section 3

• don't rush horse stance punch combo

Section 4

• front slap kick, hold open before side kick!
• after slam, lean forward in drop stance
• remember arms in butterfly
• pounding fist in place 

3rd Compulsory Changquan 3

Corrections

Section 2

• Strike foot for stretch kick
• Circle right hand to hook back

Section 4

• Remember hands in butterfly
• Don't shortcut outside kick
• Open shoulders for ending bow stance
• Palms down before elbow strike
• Stay in place for pounding fist

3rd Compulsory Changquan 2

Key reminders

1. Hit low stances at end of section 3 as well as section 4!!
2. In section 3, point bow stance toward top left corner!
3. Kick hard in aerial.
4. Muster strength for butterfly. Don't jump for punch before butterfly!!!
5. Keep arms straight for stretch kick.

reference video: http://www.youtube.com/watch?v=t91os2M7rvs

Section 1

• 0:05 -- one day, hit that empty stance.
• 0:10 -- faster snap kick!
• 0:15 -- BREATHE
• 0:20 -- open back arm more for slap kick
• 0:22 -- hit punch strong

Section 2

• 0:35 -- backfist strong and stomp!
• 0:36 -- open arms for slap kick
• 0:35 -- knee up for side kick
• 0:43 -- BREATHE
• 0:46 -- need bigger steps to get across crapet
• 0:48 -- SNAP KNEE for rocket kick
• 0:57 -- BREATHE

Section 3

• 1:01 -- fix arms somehow. 
• 1:06 -- BREATHE

Section 4

• 1:17 -- HOLD BOWSTANCE
• 1:27 -- BREATHE
• 1:40 -- END STRONG

Tornado Kick

05/07/2013
Got two foot landing!

• take large, last step (wide stance)
• keep turning!
• need to learn out to kick out left foot.

04/07/2013
Main tips:

• Fast last two steps--remember rhythm (bah-bah)
• to practice, two-step jump
• Never lean back!
• pull in hip, lean forward
• look down on kicking foot as visual cue!
• Short kick
• kick through almost like the straight soccer kick in lotus
• 10 degree window to kick
• Now, LAND IT.

Nandu Training

Outside Jump Kick training

• 10 squat jumps
• 10 squat jumps w/ 180 rotation cw
• 10 jumps w/ 180 rotation cw bringing right hip in
• 10 reps: add right leg kick (**follow kick with body+hips, and bring hips back)
• 3 outside jump kicks (think technique)
• 3 outside jump kicks (make rotation)
• repeat cycle 
• TIP: THINK JUMP FIRST, THEN KICK
• RELAX ALL THE WAY THROUGH (TURN-TURN)

Tornado Kick training

• 10 squat jumps
• 10 squat jumps w/ 180 rotation ccw
• 10 jumps w/ 180 rotation ccw bringing left hip in 
• 10 reps: swing arms 
• 10 reps: add right leg kick (**follow kick with body+hips, and bring hips back to keep upper body forward)
• 3 tornado kicks (think technique)
• 3 tornado kicks (make rotation)
• repeat cycle
• TIP: RELAX ARMS, JUMP IN RIGHT DIRECTION, quick last-two steps

Jump Front Kick training

• 10 left-right jump front kick, two step landing. focus on upper body and hips
• Reminders:
• KICK LEFT LEG! FOCUS ON JUMPING HIGH
• bend at hips to keep from leaning back
• big last step!
• keep body forward (don't jack-knife out)
• kick down faster
• one-two landing with arms behind to prepare for aerial
• FAST LAST STEP

Aerial

• 10 reps of jump take off
• Reminders:
• take fast last step
• jump with left leg

Lotus Kick

• kick left leg straight and hard
• lunge for last step before jump!

3rd Compulsory Changquan

Reference video: https://www.youtube.com/watch?v=fFjfl87ZjNc

Section 1

• 0:09 -- keep elbows bent
• 0:11 -- block down with left hand fully
• 0:13 -- vertical punch
• 0:17 -- BREATHE
• 0:21 to 0:22 -- STAY RELAXED
• 0:27 -- BREATHE
• 0:27 -- arms parallel to ground in split landing (don't look up too much)

Section 2

• 0:32 -- punch with strength!
• 0:35 -- bend knee before sidekick
• 0:38 -- don't backfist, punch through
• 0:40 -- BREATHE
• 0:40 -- right arm is more bent
• 0:42 -- cross arms with palms facing body
• 0:43 -- STAY RELAXED
• 0:45 -- kick at waist level!
• 0:50 -- open chest for drop stance
• 0:57 -- BREATHE

Section 3

• 1:00 -- right hand hook during front stretch kick
• 1:08 -- right hand is open palm push
• 1:12 -- skip! don't slide
• 1:14 -- cock elbow for faster chop
• 1:16 -- BREATHE
• 1:19 -- full bowstance

Section 4

• 1:22 -- circle hands and relax body
• 1:23 -- BREATHE
• 1:24 -- punch where left hand was
• 1:28 -- BREATHE
• 1:31 -- steps: backleft-right-left
• 1:35 -- timing for elbow and bowstance
• ending -- no horse stance, just go to standing