1) Push Up - Inhale for one repetition, then two etc 8 (1-5). After finishing the inhale set, we exhaled for five repetitions, then four, all the way down to one. Inhale 1 to 5, Exhale 5 to 1.
2) Squat - 1 to 5 and 5 to 1 repetitions. Inhale, hold your breath and do one repetition. We then did this for 2, 3 , 4 and 5 repetitions. Then from 5 to 1, we exhaled, held our breath and did the repetitions.
3) Sit Up - 5 Repetitions (Full Body Tension), 5 repetitions (Half Body Tension) and 5 repetitions (Totally Relaxed Body). Burst breathing was done when doing the exercises with tension.
4) Leg Raise - 20 seconds up and 20 seconds down. Burst breathing was done while doing it.
5) Partner 1 (P1) lay on their back, and front, while Partner 2 (P2) did a variety of rolls on them. This was done to get them used to contact.
6) P1 lay on the ground on their back and P2 stepped on them as if they were normally walking over them.
Please look at this clip, to see Vladimir Vasiliev teaching it:
7) P1 lay flat on their back and P2 massaged their stomach with their left and right fists. At first the pushes were light and gradually went deeperThis was done in a variety of areas on the stomach, in order to relieve tension. When they felt pain, P1 had to do burst breathing until the pain disappeared.
8) P1 stood still in one place while P2 pushed them with their fists in different areas on the body and face. P1 had to let P2's movement move them.
9) P1 walked around naturally while P2 pushed them. Emphasis was placed on breathing, relaxing, keeping form and moving naturally.
10) P1 walked around naturally while P2 pushed them. This time, however, P1 had to connect with P2's movement in such a way that enabled them to receive the push very lightly. This was working on the principle that we practised with Vladimir Zaikovsky when he came over. We had to be so connected to the partner's movement that they couldn't really perceive any tension. This is work in process but something we have been working on for the past couple of weeks. It's very important to be sensitive to your partner's movement, to not stop moving and to keep correct form. Movement comes from the feet.
11) P1 stood still in one place while P2 struck with their fists in different areas on the body and face. The srtikes were done from a short distance away with just the weight of the arm. Tension was only put into the fist. P1 had to let P2's strike move them. On impact, P1 breathed out, relaxed and kept their form.
12) The same thing was done but this time P1 walked around accepting and receiving strikes.
13) As before, P2 tried to strike P1 but P1 tried to connect with P2's movement in such a way that made it difficult for P2 to make contact. P1, however, didn't run away. Every step P2 made, P1 would make a step in order to keep the distance. P1 didn't just move backwards though, he moved in a variety of directions in response to the strikes. Keeping connection was the most important aspect of this drill.
14) P2 tried to strike P1 and P1 had to evade them. They would do this slowly, then a little faster and then slow again. It was important to move the body out of danger instead of using the hands. This was inspired by some knifework which I saw Vladimir Zaikovsky teaching when he was over.
15) While moving, P1 and P2 struck each other. They did one strike, then two, three, four, five and down again all the way to one.
16) Push Ups, Squats and Sit ups - 10 slow repetitions.