Junbi Undo

The following exercises are the recommended warm-up sequence used in the Ashihara Karate dojo. Physical exercise to warm the body beforehand is highly recommended. Instructors should note that this is only a guideline and care must be shown in correct performance to avoid injury.
 
Exercises: Junbi Undo

Exercises
Reps 
Count
1
HEIKO DACHI
TOES UP & DOWN
8
RIGHT FOOT TOES UP & DOWN
8
ANKLE (FOOT) UP & DOWN ...STRETCH
8
KNEE UP ... ROTATE R & L
8
EXTEND CHUSOKU & HAISOKU
SHAKE ALONG SIDE
4
REPEAT LEFT LEG
2
HEISOKU DACHI
ROTATE KNEES R & L
10
3
MUSUBI DACHI
SQUAT & STRAIGHTEN KNEES
5
HEIKO DACHI
SQUAT & STRAIGHTEN KNEES (HANDS TOUCH THE FLOOR)
5
4
STRADDLE STANCE
3 IN ONE STRETCH ...ZENKUTSU DACHI - TEISOKU, SOKUTO, KAKATO
5.
OPEN LEGS 
SIDE SPLIT ON HEELS CENTRE
10
PUSH FRONT
10
PUSH BACK
10
RIGHT FRONT SPLIT
10
LEFT FRONT SPLIT
10
SIDE SPLIT
10
SIT DOWN
6
OPEN LEGS 
(sitting)
HANDS BEHIND NECK... TOUCH OUTSIDE/INSIDE KNEES
10
PULL RIGHT
10
HOLD RIGHT
10
PULL LEFT
10
HOLD LEFT
10
PUSH FRONT
10
HOLD FRONT
10
7
FEET TOGETHER 
(sitting)
GRAB TOES ... PULL TOES UP
10
PULL HEAD FORWARD
10
HOLD
10
8
RIGHT FOOT ON LEFT LEG
TOES FORWARD & BACK 
8
ROTATE FOOT R & L 
4
PUSH KNEE DOWN 
10
FOOT BEHIND HEAD 
10
REPEAT LEFT LEG
9
BUTTERFLY 
KNEES UP & DOWN
10
PULL FORWARD 
10
HOLD
10
HOLD HANDS ON ANKLES ... PUSH KNEES DOWN
10
HOLD
10
10
STRADDLE LEG
CAT PUSH UPS
10
DROP HIP R & L
8
11
STRADDLE STANCE
WALK INTO MUSUBI DACHI (BEND FORWARD AND BACK)
10
12
HEISOKU DACHI
SHOTEI ZUKI ... FORWARD &BACK (DOWN)
10
13
STRADDLE STANCE
ROTATE UPPER BODY R & L
4
14
FUDO DACHI
NECK FORWARD & BACK
8
SIDEWAYS 
8
15 
FUDO DACHI
HIPS TO SIDE R & L
8
HIPS BACK R & L
8
HIPS ROTATE
8
16
FUDO DACHI 
HANDS INTERLOCKED DOWN
3
HANDS INTERLOCKED FRONT
3
HANDS INTERLOCKED UP
3
HANDS INTERLOCKED SIDEWAYS
4
HANDS INTERLOCKED BACK
3
HANDS INTERLOCKED TWIST
4
17
FUDO DACHI
GASHO ... DOWN, FRONT, UP
4
FINGERTIPS Together push
10
18
FUDO DACHI
MAWASHI-UKE FRONT
2
MAWASHI-UKE SIDE
2
MAWASHI-UKE BACK
2
MAWASHI-UKE DOWN
2
MAWASHI-UKE FRONT (IBUKI)
2
NAOTTE - YASUME - DOGI NAOSHITE

Return to Home Page

Updated by Hoosain Narker