屈臂向后肩关节环绕

1x30"

弓步展体

1x10

臀部动态拉伸

1x30"

迈步后吸腿扩胸

1x30"

迈步后吸腿推举

1x30"

左侧伐木提膝

1x30"

右侧伐木提膝

1x30"

侧向开合

1x30"

交替提膝跳击掌

1x30"

半蹲侧抬腿

1x30"

横移挥拍

1x30"

左侧侧提膝收腹

1x30"

右侧侧提膝收腹

1x30"

提膝击掌

1x30"

开合跳

1x30"

慢速踢毽子摸脚

1x30"

左右小跳

1x30"

深蹲交替提膝

1x30"

合掌跳

1x30"

提膝平推

1x30"

侧向开合

1x30"

横移挥拍

1x30"

提肘开合跳

1x30"

侧点地扩胸

1x30"

左侧伐木提膝

1x30"

右侧伐木提膝

1x30"

半蹲侧抬腿

1x30"

迈步后吸腿扩胸

1x30"

迈步后吸腿推举

1x30"

左侧侧提膝收腹

1x30"

右侧侧提膝收腹

1x30"

左侧大腿前侧拉伸

1x30"

右侧大腿前侧拉伸

1x30"

弓步左小腿后侧拉伸

1x30"

弓步右小腿后侧拉伸

1x30"