Hey! How are you guys doing in quarantine? I'm sure some of you are going stir-crazy.
I understand. I'm experiencing a little bit of it.
That's why I am here tonight to shoot another tutorial for those stuck at home,
quarantine, shelter in place. Okay, so what I'm gonna do tonight is I'm gonna go
through what we in Modern Arnis call the traditionals. I'm gonna put it
all together at the end with a little exercise thrown in. Ok? First, let's
start with banda y banda. Banda y banda in Spanish for "side-to-side." Very simple
move. Okay. So let's start with this with our right foot forward, stick in the
right hand and banda y banda is a movement that goes side to side like
this here. So you start with this movement up like this here palm up and you
turn the wrist over and cut back this way. If you were to have a machete, you
would think about slicing across here. Alright, now the thing about banda y banda
is using the core like this here. What I don't want to do is this.
That's nothing. There's no power. You have to do it like this here. Over time
your movement will become more compact. Like this here. I'm still using my
core. Ok. Banda y banda, side-to-side. Switch to your left. With the left foot forward.
Same thing, palm up going this way. Palm
down going back this way. And notice I'm using my core. Got it? Pretty easy. Pretty
simple. Banda y banda. Ok. This here. Alright okay. Now, the next movement I'm,
going to teach you tonight is called the "figure 8." Okay, I'm gonna start with
this with the stick in the right hand. In figure 8, it's a number
laid on the side like this here. And it looks like the infinity symbol. And
the movement comes from the hip to the shoulder and then I drop down to here
and I go from the left hip to the right shoulder. Then I go back down here to
here. You'll see. Okay, so you go here start from the right hip and you slice
up diagonally like this here and you make a loop at the end here with the tip
of the stick. You go up like this here. Slice up. Slice up. Up. Up. Up. Very easy.
You can see the number eight laid on the side. Like this here. Now, I would encourage you
to do it with your left hand as well. Okay. Same thing. And like banda y banda, use
in my body. I am NOT doing this as an arm movement. Remember, you need to connect
your upper body with your lower body. Make the connection between the top with
your bottom. Figure eight. Very easy. Ok. Next movement is the reverse figure eight.
All right, it's the reverse of what we just did. We did before. In the previous exercise was
the upward, upward motion. We go up, up. Reverse figure eight is a downward motion.
Like this here. and it's a very...... it has the feel of a blunt-force trama type move.
Ooh, I like that. Okay. Shoulder to hip. Shoulder to hip. Very easy. These are
easy movements. Mmm. Shoulder to hip. Now, when you have a
stick in your left hand, you should do it with your
left foot. Easy. Left stick, left foot. Right stick,
right foot. This is the reverse figure 8. Okay, like this here. Alright, so the
next traditional move is the rompida. And the way I like to teach my
students is to make them think they have a sword here. Okay, with your right foot
forward, you're gonna go straight up and then straight down. But you need to coordinate
this with your body. So when you pull this out of the harness, you're gonna
straighten your body up, and then when you turn this down, you're gonna go down
Like this. Up, down, up, and down. Up and down. Up and down. You notice that this
stick and my check hand are going in opposite directions. Don't worry about
that. What I want you to focus on, especially the beginners, is when you
bring the stick down, your body goes down. When you bring the stick up, your body
goes up. Easy. Okay. Try that with the left hand. Okay, left foot forward. Right here.
Okay. So you go up and down, up and down. Up and down. Up and down.
Ok, so start with those four. You have banda y banda, figure-eight, reverse figure
eight,
rompida. That's it.
If you're confused, rewind and watch me. Okay. We're gonna do a couple more right after
this. Practice! All right, so the next move that
I want to introduce is the double zero.
I'm going to do it from this view and from a reverse view so you can see how
this is executed. Basically, it's from this shoulder to this here. So,
start with the stick in the right hand, right foot forward so I'm going to go at a diagonal
motion like this here. And you're gonna go into a slashing motion.
Then using the wrist motion you're gonna make a loop and come down to here. This
is the double zero. Why it's called double zero is that you have
two hits inside the loop. Hit number one right here. There's the second
hit right here. That's the double zero. One, two. One, two. So the double refers
to two hits. So you have this here. That's the double zero. Ok? Try it with the left hand.
Left foot forward. Double zero. Same thing. Diagonal to here. One
of the key things to this is relaxing here. If you are stiff, that's not
a good double zero. You have to relax. Ok. Mmm. Here. Double zero. Diagonal.
Now I'm gonna turn around and do it with the reverse view so you can see
better. Let's see how that goes okay. So you start from this side and
you end up over here. So you go here and make a loop to here. And do that a few
times. One, two
three. Let's do this on the other side. Left hand, left foot forward.
Ok. You go one, two, three.
Try that. Start slow. If you haven't done it before,
go slow. Take your time. Build up your muscle memory and worry about speed
later. Got it? Practice that! Go get it! Alright, so now
we're gonna cover reverse double zero. So stick in your right hand. This time
we'll have the left foot forward. You're gonna chamber your stick on your
left shoulder and we're gonna cut down this way.
Reverse double zero. So think of it as starting angle two and moving down to
here. Okay, it's a very simple move. Angle two. To here.
Again. One of my favorite applications is if you're doing the slap off......
somebody gets you here, you go under right here. Oh, that's a beautiful move.
Okay, so you have this. Reverse double zero. Why do I do it with the left foot forward?
It opens up the hip and when it opens up the hip it increases the power. Try it with
your right foot forward. It doesn't..... it feels a little awkward. Yes, it's
getting in the way. So that's why I'd like to do it with my left foot forward.
with the stick in my left hand. Likewise, left hand, right foot
forward because it opens the hip up. See? Diagonal motion. One, two, three. Now, let's do it
from the reverse view. You can see how this is done. The first one's gonna
be the stick in my right hand. Alright. Let's try this.
So again, left foot forward. Let's do about three of them. So you chamber
the stick here for exercise purposes. And you're gonna do a diagonal motion
this way yeah. That's one. Two, three. Switch stick
switch feet. One. So you're gonna go diagonal your motion this way. Two, three.
Pretty simple. Try it. Practice it. Start slow. Remember, when I tell my students you
go slow, you learn fast! Practice! Now put it all
together into a workout. We're gonna do some leg exercises in between. Let's
burn some muscle. How about it? I mean after all you're sitting on your asses
at home - let's get up from the couch and join me!
Okay? So let's start with banda y banda. I'm gonna do like three or four reps in the
interest of brevity for this video. You'll get the idea. So we do banda y
banda a few times, okay. Like this here. Pick a number. If you want
to do 25 of these, after 25 of them, put the stick behind your shoulder. You do
bodyweight squats. I'll do five. One, two, three, four, five. Switch to the
left hand. Pick any number of repetitions you want with this and go back to the
squats. And again I'm just doing five just for the purposes of this video
but you get the idea. One, two, three, keep your back straight
four, five. Same thing with figure eight. Pick a number.
It's gonna be one, two, three, so on and so forth
when you meet your goal. More squats. One, two, three, four, five. Left hand.
Same thing. I'm gonna do them all. Two, three, four, and whatever number. More squats. One,
two, three, four, five. It doesn't have to be squats. Pick any
exercise. Reverse figure eight. Pick a number again. Two, three, four, five.
Squats again. This is my exercise for tonight. One, two, three, four, five. Same
thing on the other side. Two, three, four, five. More squats. One, two, three, four
five. You don't have to go to a gym. Rompida can be a leg exercise all on its
own. So start this way when you bring this up
and when you go down try to go down as low as you can.
There you go. Two, three, four, five. Same thing with the other side. Same
thing. My legs are burning. 1, 2, 3, 4, 5. That's it. All right. Now so we've covered
four. Let's do double zero and reverse double zero. So let's do it this way.
You're going to do a lunge with your right foot with the standard
double zero. Lunge on the other side. There you go.
Lunge. Lunge. I'll do a few more. Lunge. Lunge. Two more. Lunge. and last one. What do you
think? I think it's a good workout for the legs.
For those of us in the 50s, you have to work on our legs because when we when
we get older, the first things to go are the legs. So it's important to work on
strength and balance and stability. So what do you think of this video? Let me
get some some comments from you guys. Please like it, share this video, and if
you haven't done so, please subscribe to this channel. Goodnight! Wash your
hands practice social distancing and stay
safe, please! And we'll see you next time. Thank you for joining in.
you