WARM-UP: Leg swings
40 mae kaege each leg, no higher than the waist
40 yoko kaege each leg, no higher than the waist
40 ushiro kaege each leg, no higher than the waist
40 age age kakato ushiro geri each leg
Spend an uninterrupted 15 minutes doing kihon in sanchin dachi (for punches/blocks) and musubi dachi (for kicks). 20 reps each technique. Say the name of every technique out loud. You can choose any techniques you want, but you must include at least:
-4 different blocks
-Hand strikes on at least 4 different parts of the hand
-Foot strikes on at least 4 different parts of the foot
10x each side
1.) Oi kin geri, put foot down, then step forward with an oi tettsui overhead.
2.) Oi mawashi geri gedan (inside leg kick), then slide forward with an oi hiji ate.
3.) Gyaku seiken chudan tsuki, oi kin geri, gyaku seiken chudan tsuki.
4.) Ushiro mawashi geri, place foot forward, gyaku mawashi geri, place foot forward, oi seiken jodan tsuki, gyaku kake tsuki.
5.) Slide forward, oi seiken shita tsuki, gyaku kake tsuki, oi seiken age tsuki, gyaku shuto gammen uchi.
–Couch stretch 2 min per side
-Pigeon stretch 1 min per side
–Groiner 1 min per side
-Butterfly stretch 1 min