March Fitness Focus

In an effort to build strength we are going to focus on 2-3 exercises every month and one long stance hold. I highly encourage you to take 5 minutes a day, every day and do these drills. These exercises will be incorporated into class and will become part of your physical fitness requirements for testing.

We can all benefit from being stronger and healthier!

Forearm or Full Plank for 1 minute.

We’re increasing the hold in February to 1 minute. The key to gaining strength from a plank is using a proper form. This video demonstrates how to get and keep proper form.

Stance Shifts – 2 sets of 15

In February we’re building toward the goal of 3 sets of 15. This month we’ll do 2 sets of 15, done consecutively.

You may have seen this at the recent Black Belt test. Here’s the drill:

• Start in horse stance.
• Shift to left front stance.
• Drop to a lunge. Do not let your knee touch the floor!
• Shift to the middle, returning to horse stance.
• Shift to a right front stance.
• Drop to a lunge.
• Shift to the middle, returning to horse stance.

That’s one set. Repeat for a total of 15 sets. Repeat again for a total of 2 sets of 15.

Horse Stance Hold – 3 Minutes

In March we’ll hold Horse Stance for 3 minutes;.

• When in Horse Stance, your feet must be turned in slightly at the toes.
• Knees must be pushed out so that your quads are engaged.
• Butt is tucked.
• Back is straight.
• Core is enaged!

Bird Dog – 60 Seconds

We’re switching our core exercise to Bird Dog for 60 seconds in March. Please watch the video for proper form.