Here is the routine I use. It is a combination of Scott Sonnon's warrior wellness, things from Steve Cotter and things from other arts I have incorporated. Takes about 15 minutes.
NECK: Waves forward and back, Half circles, Lateral circles
SHOULDERS: Rolling forward and backwards, double and single, Rectangle shrugs x2 directions, Figure 8 swings F/B. L/R. U/D, Double and single Mexican waves, Shoulder claps, Arm screws
ELBOWS: Figure 8 swings F/B. L/R. U/D, Cossack punches
WRISTS: Wanderlei’s, the Aikido 4
FINGERS: Waves, Isolated circles
TORSO: Discuss swings, Pull the rope, Calf taps, Figure 8 F/B, L/R, Big circles, Matahorn side bends, Wudang squats
HIPS: Single leg circles F/S/B, 3 direction circles, Waist Figure 8 L/R, Waist big circles, Snake creeps down, Drawing figure 8s with the foot x2 directions
KNEES: Pressing knee circles, Butterfly knee circles
ANKLES: Rocking heel to toe
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