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Take a rope or a belt and hold it under your armpits. use your body movement and transfer it from side to side and front to back using just your body and arms till your elbows. Next take the belt and hold it in your elbows and move it around. now hold it at a…
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A simple note: To increase your awareness and power in a drill or work simply increase the number of breaths you take during it without dropping the count. Example: do a push up and breath once during it and try to increase it to ten per push up one by one. Than climb back down…
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Stand up and close your eyes. Breathe and check that your shoulders and hips are relaxed and lift one leg in the air. Do this without shifting the rest of the body and do this with both legs a few times. Now Draw the numbers in the air using first your toe and than your…
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Choose one of the four basics (push up, sit up, leg raise and squat) and do 1 per each breath phase. Prolong this to do 3 to 4 per phase and go to your max and try to go past it from time to time. For example if you can do 12 sit ups on…
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Sit in your deepest squat and slowly rise to balance on the toes and ball of the feet. Do this with your breathing and with your arms hanging at your sides so if you lean and change your alignment it will tell you so swiftly. Do this a few times back and forth slowly to…
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Start in the static push up position on your fists and count to 100 as you lift each hand in turn as relaxed as posible and let it fall to the ground without any resistance. Let it find its way to the ground and shape according to what it hits. Breathe and relax and keep…
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Start square breathing doing 2,2,2,2 on all phases or as high as you can 10 15 and start to move as if you are gliding on ice. If you have never done this imagine and start to move. Here focus on the hips and think of a flame coming from an oil lamp. The flame…
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Take your metal chain and hold it in both hands. Drop one end and let it drape on one of your feet. Do this a few times and note how it moves and change your angle and tension to direct the chain where you want it to go (for example not between your legs )…
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Stand at a comfortable hitting distance from each other and start fainting (hits that do not land) at each other with hits landing from time to time. Note when you feel the hit coming and how your body moves under this tension. Work to relax your eyes and to see more rather than focusing on…
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Do this drill on the ground or on a wall depending on your state and available space. Imagine a line going from your naval to your head and place your fists on the ground so both thumbs face away from the line and relax for one minute breathing and relaxing the muscles. Change your position…
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Sharon Friedman - Vigilance and Tranquility 