This is the Toronto warm up: 1) Everyone spreads out and starts hopping 2) Minimum of 40 stride jumps, some double speed, some half speed but jumping down into shikodachi. 3) Knees up for at least ten seconds (bring the knees up above the belt to touch the elbows) 4) Knees to the side for at least ten (bringing the knees up to the side above the belt to touch the elbows) 5) Knees up in front for ten (to waist height), then kicking the heels back for ten 6) Skip for at least five seconds 7) Kyo kyu breathe up, three deep breaths 8) Breathe up and stretch the back of the calves by reaching down towards the ankle. The leg that you’re standing on can be bent, the leg that you’re stretching is straight. Stretch each calf at least once. 9) Reach up, then hang in the center. The back should be straight so that you are stretching out the backs of the legs as well as the lower back. 10) Put the knuckles in the kidneys, take a deep breath in, arch the back, exhale and roll out the spine, and arch the back so that you’re looking at the back wall. 11) Mawashi uke to right, slightly bending the knees and keeping the feet and the torso pointing towards the front. This ensures that you are stretching all along the side of the body. 12) Mawashi uke to the left, slightly bending the knees and keeping the feet and the torso pointing towards the front. This ensures that you are stretching all along the side of the body. 13) Mawashi uke down, then hang in the center with the back straight, Mawashi uke down with the other hand and hang in the center again with the back straight. 14) Pull the head down the left knee; both legs are straight. 15) Swing low through the center and pull the head to the right knee; both legs are straight. 16) Hang in the center. 17) Down and roll the toes to the front with the knees and calves pressed together. Start by rolling in large motion, then take the knees down almost the floor and roll in a small motion back and forth. 18) Then go back into a cat stretch, with your arms extended straight out in front of you and your bum pushing back into your heels. Then scoop through to a cobra stretch where your hips are pushing down towards the floor, and your arms are straight and pushing up to stretch out your abs. Then scoop back to downward facing dog, where both arms and legs are straight and the hips are being pushed back and up towards the ceiling. Then scoop back into cobra, and then push the hips back out to frog stretch (torso facing the floor, knees out the side, lower legs go straight back with the ankles behind the knees). In frog gently walk the hips forward, then walk them back, then take them back to neutral. 19) Put the feet together and scoop them through into butterfly stretch (bottoms of feet together, knees pressing down towards the ground, back straight). Press down on the knees and resist for a few seconds, then “flutter” the knees up and down for a few seconds, the push down and resist again. 20) Sit cross-legged and put your left hand behind your right knee and your right hand behind your back (wrist facing in towards the small of your back). Twist the torso gently in the direction of the arm behind your back. Turn the head to look to the side, the front, the opposite side, then up and down. Straighten the torso and put the right hand behind the left knee, and the left hand behind the back, then gently turn the torso to the left and look left, then to the front, then right, then up and down. 21) Roll the toes one more time, back and forth three times. 22) Put both hands on the floor and press out into center splits. Keep both knees straight and both feet flat on the floor. Go to about 80% of your maximum. 23) Take a deep breath in, exhale, and turn to the right side. Take another deep breath in, exhale and push out as far as you can go into side splits. The front knee is straight, the toes are pointing up towards to the ceiling. 24) Walk the hip forward towards the ground, arch the back and look up towards the ceiling. Relax the jaw down and let it hang open. Hold for a few seconds then gently walk the hip back up to neutral. 25) Take a deep breath in, exhale and turn back to center splits. This time push your feet out a little further. 26) Take another deep breath in, exhale and turn to the left side. Take another deep breath in, exhale, and push out as far as you can go into side splits. The front knee should be straight, the front toes pointing up towards the ceiling. 27) Walk the hip forward towards the ground, arch the back and look up towards the ceiling. Relax the jaw down and let it hang open. Hold for a few seconds then gently walk the hip back up to neutral. 28) Take a deep breath in, exhale, and turn back to center splits. 29) Take a deep breath in, exhale, and push out as far your can go in center splits. Both knees should be straight, both feet flat on the floor. 30) Heel-toe your feet up into shikodachi. Keep the bum down and press out on the knees. Press out on the knees and resist for a count of 5, then stop resisting and keep pressing out for a count of 5. Then press out and resist again for a count of 10, then stop resisting and keep pressing out for 10. 31) Still pressing your knees out in shikodachi, come up on the toes so that the heels are off the ground. Do ten calf pulses (one calf pulse is when the heels go from nearly touching the ground to as high up as they can go). During the calf pulses keep the bum down and keep pressing out on the knees. 32) Straighten the knees and hang in the center. Stand up and shake out the legs. 33) Then we go down into plank position, and do a front plank to a count of 60, side planks on both sides for a count of 60 each, then come back to do a front plank for another 60 seconds. 34) Then go back into a cat stretch, with your arms extended straight out in front of you and your bum pushing back into your heels. Then scoop through to a cobra stretch where your hips are pushing down towards the floor, and your arms are straight and pushing up to stretch out your abs. Then scoop back to downward facing dog, where both arms and legs are straight and the hips are being pushed back and up towards the ceiling. Then scoop back into cobra, and then back into cat.