Dojo Exercises Overview
These exercises are great in many ways. One of the benefits is that there is no need for purchasing expensive gym equipment. More importantly, these exercises are purely functional since athletic performance is about moving our own body weight.
All suggested exercises can be done in the dojo (with a partner) and no weights (just body weight).
Chest
Lateral Push Up Jumps
Lateral Push Up Walk with Partner
Push Up Partner Walk with Claps
Partner Push Ups
Heavy Bag Throwing
Heavy Bag Throwing with
Push Ups
Bizeps
Biceps Pulls
Back & Lats
Partner Lats Pull
Triceps
Triceps Dips with Partner
Shoulders
Partner Assisted Handstand Walks
Legs
Backwards Lunges
Forward Lunges
Partner Leg Press 1
Partner Leg Press 2
Partner Squats
Lunge Pattern
“No” Lunges
Balance Squat forward
One Leg Squatting
Partner Leg Hops
Spider Walk
Yoko Geri Strengthening Exercise
Mae Geri Strengthening Exercise
Plyometric Chest & Hamstring Drill
Gluteus Maximus
Butt Kick outs to the Rear
Butt Kick outs to the Side
Butt Lifts
Core
Core Arms Up & Down
Core Holding Holding Side Rises
Core Holding
Core Superman
Push Up Clapping Hands Game
Abs
Abs Stand Ups
Abs Side to Side Feet Touch
Abs Side Crunches
Abs Lateral V-Ups
Abs Frog Style
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