This part prepares the knees, hips, and ankles so the rest of the day’s squats feel smooth and safe.

Warm‑up (5 minutes)

• Ankle circles — Loosens the joints that control rooting in Wing Chun.
• Hip openers — Gentle knee lifts or marching in place.
• Wall-supported knee bends — Mini‑squats with very shallow depth to wake up the quads.

Squat Set #1 (20 reps)

• Chair Squats — Sit → stand → sit.
• Focus on vertical spine, relaxed shoulders, and weight centered on the mid‑foot, just like Wing Chun stance.

Wing Chun tie‑in

This set reinforces the same alignment used in Yee Jee Kim Yeung Ma: knees soft, pelvis neutral, chest relaxed, and weight evenly distributed.

Midday: Strength + balance

This block builds leg endurance and balance control, which directly improves stepping, turning, and stability in Chi Sau.

Squat Set #2 (20 reps)

• Counter/Support Squats — Light fingertip support on a counter.
• Add a 3‑second pause at the bottom to build control.

Wing Chun balance drill (2–3 minutes)

• Shift weight left ↔ right while staying relaxed.
• Keep the knees slightly bent as if preparing for a squat.
• This teaches the same rooting you need for absorbing force.

Optional wall sit (10–20 seconds)

This builds isometric strength that helps with stance endurance.

Afternoon: Power and structure

This is the most “work” of the day but still joint‑friendly.

Squat Set #3 (20 reps)

• Sumo Squats — Slightly wider stance, toes out.
• Often easier on hips and knees for seniors.

Wing Chun tie‑in

The wider stance mirrors the stability needed for:

• Pak Sau with forward pressure
• Tan → Bong transitions
• Stepping drills where you must stay rooted while moving

Short mobility reset (1–2 minutes)

• Gentle quad stretch
• Slow knee bends
• Shake out the legs

Early evening: Control and slow tempo

This block builds tendon strength and smooth movement, which helps with stepping and turning in Wing Chun.

Squat Set #4 (20 reps)

• Slow‑tempo squats — 3 seconds down, 1 second up.
• Depth can be shallow; the tempo is what matters.

Wing Chun tie‑in

Slow squats reinforce:

• Relaxation under tension
• Smooth transitions like Tan → Wu → Fook
• The ability to stay soft but structured

Night: Light finish + rooting

This final block keeps the daily total at 100 while calming the body.

Squat Set #5 (20 reps)

• Mini Squats — Partial range, very gentle.
• Focus on breathing and staying relaxed.

Rooting drill (1–2 minutes)

• Stand in Wing Chun stance
• Slightly bend knees
• Feel weight drop into the floor
• Keep spine tall and shoulders soft

This helps integrate the day’s leg work into your martial structure.