Warming up

Cardio including articular movement and stretches

KIHON

• Standing up, squad and stance (a-d)
• Same but moving forwards
• Repeat 1 but lunges instead of squads and adding technique (a-d)
• Same as 3 but moving forwards

• Zenkutsudachi
• Neko ashi dachi
• Shiko dachi
• Kokutsu dachi

• Zenkutsudachi-tsuki
• Neko ashi dachi-shuto uke
• Shiko dachi-tetsui
• Kokutsu dachi-gedan barae

Everything 3x 5/10

KIHON TECHNIQUE

Put a mitt/glove on a chair and use it as a target:

• Tsuki from shiko dachi 3x40
• Gyako tsuki from zenkutsudachi 3x20/guard

Stretching

Prepare for KUMITE

KUMITE

Open a door and use the frame as targets for kicks:

• Mawasi geri 3x20/guard
• Ura-mawasi geri 3x20/guard
• Oi tsuki 3x20/guard
• Gyako tsuki 3x20/guard
• Combination 3x1min (mixing 1-4)

Stretching

Prepare for a shower