Quads & Glutes & Core Some More

Due to the issues with my knee ligament, I have been working a lot on things that strengthen the muscles around the knees and the legs. This includes holding the position in the picture below for extended periods of time. As of today, I'm up to four minutes and thirty seconds.

Also I do calf lifts with my knees bent to 45 degrees the entire time, facing a wall or half wall, with my knees held against each other. The wall is to place your fingertips against for stability. I'm up to 35 of these. 

There are also several custom exercises and stretches that I do to strengthen the ankles. 

Last night in class, I also did the dragon pearls again. These are arm, hand,  and core exercises done in a horse stance. 

I started feeling a cold coming on at work this morning, so I let the school know, and I am practicing at home for now.

Tonight I did my main leg exercises, several upper body full-range-of-motion isometric exercises, and on-the-floor core exercises. I finished with a set of knee pushups. 

Considering that I will be turning 64 in a month, I am very grateful to be gaining strength and mobility instead of losing them. At this age, this is the main point. Self defense is a side benefit to being able to preserve my ability to move on my own in my future years.

I feel like I started again just in time.

Thank you for reading.

I bow to my instructors.

I bow to the flags of our nation and art.

I bow to the masters, students, and martial arts practitioners who have passed this art down to us through the millennia.

Thank you All.

Regards,

Dan Stafford

Happy New Year 2026!

New Year's Ball Drop with fireworks

WE had class for two days this week, both Monday and Tuesday. Last week was the same. The holidays have come, and the year is gone. Happy 2026 to all of you!

This Monday and Tuesday, I worked a lot on Horse stance and knee strengthening exercises. I also did the dragon pearls, and Jhoong Bong staff practice. National Instructor Ben taught me stretches specific to Jhoong Bong practitioners on Tuesday evening.

I also started learning blocks and thrusts, strikes, and switching figure eight directions.

As for weight, I was down to 299 lbs on Christmas morning, and back at 309 lbs by the Monday after Christmas. As of New Year's Eve morning, I was back down to 306 lbs and falling. On this level, I'm glad the holidays have passed.

We also did a lot of core exercises yesterday evening on the floor, which I think is at least partially Pilates. When we did these last week, I was sore around the abdomen until yesterday morning. Today, I'm a little sore in the quads, shoulders and pecs, and abdomen, but the good kind of sore where you know the exercise did what you were trying for.

We're getting rain right now, and since the only place at home with enough room for Jhoong Bong practice at home is the back yard, I'm out of luck. At least until the sky dries up.

Keep moving, eh?

Thank you for reading.

I bow to my instructors and fellow students, to our past masters of the art, and all who have preserved, improved, and passed down this art before me.

With Respectful Regards,

Dan