The Way of Three ©2002 - 3rd Edition

Exercise Routine Material

There are many Way of Three routines to help maintain physical, mental, and psychic balance. There are three parameters that apply to these routines.

1. Intensity – how hard they are done
2. Duration – how long they are done
3. Frequency – how often they are done

These three conditions must be sensibly balanced, but frequency is of prime importance.

There are three types of routines in The Way of Three.

1. Ongoing Routines
2. Expanded Routines
3. Special circumstances Routines

I. Ongoing Routine

One should continually monitor the following:

• Diet – balanced and healthy
• Sleep and Rest – maintain sufficient amount and level (REM)
• Bad Habits – eliminate harmful substances, behaviors, thinking
• Environment – seek healthful and nurturing surroundings

II. Daily Routine

A daily health maintenance routine should include a minimum of about 20 to 30 minutes of practice once a day. The performance of other specific exercises can be done at any given time throughout the day.

Daily routines may include selected exercises from any the following.

1. Staff (4 to 6 foot pole) and other stretches for spine and joint flexibility
   1. Front spinning shoulder
   2. Single shoulder rotational roll X2
   3. Double shoulder roll
   4. Spine lean
   5. Spine twist
   6. Spine bend and flex
   7. Square hip and leg strength stance
   8. Left hip and leg extension stance
   9. Right hip and leg extension stance


2. Mudra (Yoga type movements) exercises to generate energy flow
   1. Temple – body stretch
   2. Valley – body stretch
   3. Mountain – neck exercise
   4. River – neck exercise
   5. Beads – hand and wrist exercise
   6. Silk – arm exercise
   7. Branches – hand exercise
   8. Folding Leaves – hand and wrist exercise
   9. Balance – legs and ankles exercise
   10. Twisting Bamboo – lower back exercise
   11. Rolling Clouds – arm and shoulder exercise
   12. Power from Tree – energy center 5, 4, 3 exercise
   13. Coiling Serpent – energy center 6 thru 1 exercise


3. Mantra Exercise – for calmness – 3 of many options
   1. Silent, Sound, or Vibrating Chant
   2. Traditional, Nature, or Association Word
   3. Higher Perception Psychic Mantra


4. Monk Staff (Advanced combinations)
   1. Blocking Set
   2. Thrusting Set
   3. Striking Set
   4. Form One
   5. Form Two
   6. Form Three


5. Nackord Kenpo Karate System (Martial Arts positions and movements)
   1. Stance Set
   2. Footwork Set
   3. Kicking Set
   4. Blocking Set
   5. Striking Set
   6. Combination Set
   7. Short Form #2
   8. Short Form #3
   9. Advanced Forms


6. Others to be discussed

III. Special Circumstance Routines

These are designed based on the following conditions:

• Specific impairment, injury, or illness
• Specific athletic or fitness level
• Specific age level
• Specific environment condition
• Specific situational condition
• Specific emotional or psychic challenge

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