WARRIOR INSTRUCTOR ROUTINES
QI GONG WARMUP
Swing arms torso
Swing side to side
Shoulder roll back &
forward
Chin up rotate head.
Both directions
Squat hands on knees
shoulder isolations
CUE
Shoulder in towards mid
line of the body
easy
MODIFICATION
TIME/REPETITIONS
Easy on neck
Put weight into the hands,
turn shoulder in, elbow is
bent
Whip it thru to neck and
tuck in hips
ONLY BEND AS FAR
AS COMFORTABLE
Leg cross forward fold.
 Left & right
side
 Hands over
head tilt
Jog in place
 Knees up
 Pull heels back
Easy, go as low as is
comfortable
ONLY BEND AS FAR
AS COMFORTABLE
Knees up to waist line
Heels to glutes
March in place
Feel the group
30 to 60 seconds on
each variation or
longer for fit groups
Palms on the floor, legs
wide
Turn to side rest elbow
on thigh bent knee
Hips straight back
TIMED EVENT
 10 JUMPING JACKS
 10 PUSH UPS
 10 SET UPS
DESCENDING TO
9JACKS, 9PUSHUPS,
9 SET UPS, 8, 7, 6…
Half way hands up
and heel touch
down for jacks,
Knee push-ups or
wall, knees bent on
set ups, can swing
hands when
difficult and kick a
leg if needed.
Crunches at least
4 to 6 minutes is
expected
Push group if able
Standing mountain
climbers to march
25 to 50 double
count
Spinal wave
Hip rotation/belly
dance
POWER
BREAK IF NEEDED
Mountain climbers to
march step touch
Ricky Martin
(804) 878-0121
Rickym23227@yahoo.com
Easy rock , cue difference
in ballistic and static
stretch
Cue organ massage
ADVANCED
WARRIOR INSTRUCTOR ROUTINES
Alternate lunges
front/back
 Jump lunge
 Hands up
PLYOMETRIC
Push group again
Burpees
Place hands on the floor
snap back to plank hop
back up to stand.
Ice skaters option
Showing advanced
 Hands down
 Hands up
 Spinning
Swing arms like speed
skate cut leg behind you
10 to 15 on each leg
front /back and
jump lunges
One hand down at
a time, go to down
dog, one foot back
at a time, then one
foot up at a time
5 on each level
Have group attempt
to spinning. Both
directions
Add to or use
in place of
burpees
Feel your
group
MAT SCIENCE
CHILD POSE
Cat lift
Cat bow
Cobra
Downward facing dog
QUADRAPED
Both sides
Ricky Martin
(804) 878-0121
Rickym23227@yahoo.com
Extend arms, spread fingers
and shoulders, lower hip to
heels through the knees
Push palms into the floor
pull tummy in, round out
the spine
Lower the spine, lift the
head, raise the tail bone
Lay the hips down, fully
Slowly lower the
extend the arms, lift head
upper body by
and draw tummy in
bending the
elbows
Up to toes
Push hips back
Lower heels
Hands and knees, legs
shoulder width apart,
hands directly in front on
knees, chest over writs.
Extend right arm straight
ahead, raise left leg straight
back.
Must cue face down neck
Hold for 30 second
count on each side
or more if needed
You will see
and experience
advanced flow
thru this
posture in
training. Use
them only if
you are able to
WARRIOR INSTRUCTOR ROUTINES
aligned.
Planks
Elbow
 Twist at hips (not
head)
 Walk toes up and
back
Side elbow plank
Elbow is directly aligned
with the shoulder
give
instructions
and correct
form
Turn in elbows,
spread feet,
put right hand
behind back.
Repeat on left
side.
2nd time raise
opposite leg
after hand is
behind the
back. If able. 
Pulses optional
Knees on the floor
ABDOMINALS
Butter fly set ups
Reverse crunch
CHAIR WORK/Use with
MATURE ADULT
March step in chair
Ricky Martin
(804) 878-0121
Rickym23227@yahoo.com
Lay on back, spread knees,
bottoms of feet together,
heels pulled in close to
pelvis
Swing arms to come up to
seated position without
lifting the legs keeping
knees apart…on 3. 1,2,3
(given quick and lead group
right in)
Kick a leg if needed but pull
it back before coming all
the way up
Knees bent lying on back,
hands perpendicular to
shoulders. Point toes to
nose, touch heals to the
floor and raise up. Knees
stay bent
Sing play music
Fingers to
temple (throw
elbows cue)
Hands crossed
on chest
If feeling back pain
stop
IT band stretch
Allow knees to rest
to one side, head
looks in opposite
direction
Extend legs
For IT Band
stretch extend
leg and take
toe to the floor
3 to 5 mins
WARRIOR INSTRUCTOR ROUTINES
Shoulder roll
Forward and back
15 to 20 reps
Open chest
Spread arms elbows bent
10 to 12 reps
Forward bend fold
Fingers on legs like spiders
walk down the thighs to
knees then ankles
 Must cue keep
head up if diabetic
are feel dizzy.
 Cuing for safety
first
 Talk and be aware
Hold 12 seconds
Core hold
Set near edge of chair, hold
sides, lean back, raise one
knee at a time…leave in the
air
Leg press
Raise one leg push down
heel like pushing on the gas
Shoulder raise
Pour the 100% natural juice
or infused water pitchers
Raise elbows
Set on edge of chair, hands
under hips on chair, push
out and hold body up.
Bend at the elbow as
comfortable.
Not raising hip up and
down, keep heels on the
floor
Stand at back of chair
Spread feet wider than the
legs of the chair
Point the toes out
Hold the back of chair and
bend the knees
Keep chest up
Stand at side of the chair.
Leg near the chair is
forward, outside leg goes
back and up on the toe
Dips
Squats
Lunges
optional depending on
level of group
Ricky Martin
(804) 878-0121
Rickym23227@yahoo.com
Rock up with feet
and go right back
down
30 seconds
Attempt again if
group wants
Let them know they
will do more second
time naturally
25 reps or less
It will burn each leg
Only as high as is
comfortable
30 to 60 seconds
Bend as low as
comfortable
25 at least once
Bend as low as
comfortable
12 reps 1 time or 2
Each side
Let go of hands
on the second
try
WARRIOR INSTRUCTOR ROUTINES
Hand is on the chair to
support
Bend knee close to the
chair
Keep chest up
CARDIO
KICK BOXING
 SQUAT KICK
BOTH SIDES
 FRONT BACK
PUNCHES
LOW KICK
12 REPS 1 TIME OR
MORE EACH SIDE
Cross jab
Upper cuts
Knee bend flat hand push
25
25
25 to 100
FLEXIBLITY
Yoga segment
Warrior 1
 T formation,
shoulders relaxed,
gaze at the finger
tips
Warrior 2,
 Turn hips, tips of
fingers meeting,
elbow high
shoulders relaxed,
open up as front
knee bends
Warrior 3, (exalted
warrior)
 Push hands and
upper body back
keep front knee
back
Mat stretch
Quads
 Lay on tummy,
right hand grabs
right foot. Then
left
Seated Kinetic stretch
 Set on knees, bent
toes
Ricky Martin
(804) 878-0121
Rickym23227@yahoo.com
WARRIOR INSTRUCTOR ROUTINES

Lotus position
Criss cross apple sauce
Arms raise, stack
shoulders
Runners stretch
Twist either side
Be boy stand to begin
WO SA (End your
routine)
NOTES
NOTES
Ricky Martin
(804) 878-0121
Rickym23227@yahoo.com
WO SA
OPEN LEGS HANDS IN THE
AIR CROSSED
SQUAT DOWN WAVE ARMS
OUT AND THEN IN
(GATHER, RELEASE) STAND.
REPEAT 3 TIMES
TO HUG YOURSELF LOVE
YOURSELF