Male and Female Winged Fighter (complete)

Female:
- draw in breath, scoop hands in to either side of center of stomach
- exhale while spreading from center to sides
- bring hands close, then up above head, around, back, down to center
- exhale, spread to sides
- slide hands around to back, then out, holding arms in a "T" position for a moment, back to either side of center of stomach
- exhale, spread to sides
- shoulder rolls 5x, starting with left
- scoop inward (vigorously) with alternating feet 5x
- left arm across stomach, right arm below left
- snap arms to front, and make the following arm/hand movements, each for a count of 5:
  - forward/back (like jabbing forward)
  - up/down (like chopping)
  - inward/outward (like clapping)
  - drilling (palm flat pointed downward, then flipped up)
- with elbows at side and forearms out at 90 degree angle to body, slowly bring arms up and then down invisible center column 3x, inhale on up, exhale down

Male:
- draw in breath, scoop hands in to either side of center of stomach
- exhale while spreading from center to sides
- bring hands up above head, around, back, down to sides and exhale
- slide hands around to back, then out, and back to sides, exhale
- feet tap on outer edge of sole, left 10x, then right 10x
- then left out 90 degrees to in front of right, tap 10x
- bring left back behind right, tap toe 10x
- left back out 90 degrees to front, tap 10x
- pivot on left foot
- right out 90 degrees to side/back, tap 10x
- bring right back behind left, tap toe 10x
- right back out 90 degrees to side/back, tap 10x
- return feet to starting position
- left arm across stomach, right arm below left
- snap hands out to sides in a "T," shape hands like eyes, with index and middle finger out, and little and third finger on thumb, fingers pointing at oblique angle outward
- 5 large rolls inward, ending in middle at  chest height
- point fingers forward and make 5 small outward circles
- bring "eyes" into stomach center
- bring arms up above head and back to stomach in circular motion 3x, exhaling with hands on stomach
- left arm up/out to side, right arm down/out to side
- rotate to left, look over left fingertips for count of 10
- turn to right, look over right fingertips 10 ct
- arms back to "T"
- "eyes" to stomach center
- snap left hand, thumb in, straight forward
- snap right hand out straight forward, and make the following arm/hand movements, each for a count of 5:
  - forward/back (like jabbing forward)
  - up/down (like chopping)
  - inward/outward (like clapping)
  - side to side (like smoothing paper)
  - drilling
- fly to the right and exhale
- inhale, returning arms, hands palms down, to center
- fly left and exhale
- bring hands in to stomach, squeezing either side of the center of the stomach 5x, exhaling another 5th of the breath with each squeeze
- hold sides of stomach in a squeeze while taking one long inhale
- release, rolling hands with flat palms outward toward front

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