Warm – up

Don’t forget to warm up! Wrist strains are slow to heal. Here are some

easy moves. 5 minutes is all you need :

1. Up-and-downs – 50 – 100

2. Reverse grip up-and-downs : 50 – 100

3. Single arm figure 8

4. 2 arm figure 8

5. single arm reverse figure 8

6. 2-arm reverse figure 8

7. single arm twirl forward

MORE WARM-UPS

1. Crossed arms abanico’s
2. Horizontal witik to kidney
3. Downward abanico to head
4. combination abanico’s
5. Forward twirl
6. Backward twirl

HINT’S :
– Don’t imitate my speed. Protect your wrists
– Do the faster combo’s after warming up

Any Questions? Just fill out the form :