SELF-DEFENSE

Review Groin Grab Series

WARMUPS

1-2-3-4 Call Out 30 seconds on each side.

Crunch-Push Up Progression – 1-minute

Directional Hops – 15 seconds each leg

Front-Back Kick –15 seconds each leg

Front Kick Balance Eyes Shut – 10 each side

5-Part Stretch

SKILLS

Review Knife Hand, Ridge Hand and Hammerfist (in mirror and on partner)

Teach Groin Grab

Skip-Sidekick (10 each side from movement with Penetrate, Kick, Clear, Change Alignment.

Back Kick (10 each side)

Spin Back Kick

Front Leg Round Kick-Spin Back Kick combo (No video)

2 Block 1-2-3 Front Kick(In mirror and with partner)

2-Block 1–2–3 Round Kick (In mirror and with partner)

DRILLS

Each partner will do 3 one-minute rounds. You choose if they are consecutive (my preference) or alternating each round.

Skip-Sidekick on Shield

Jab-Skip-Sidekick on Shield (No video)

Jab-Spin Back Kick (No video)

COOL DOWN AND/OR GAME

Slow Motion Side Kick (10 seconds out and 10 seconds back. 10 each side.)

Alternating 3 Sets of

10 Push Ups  &

10 Toe Tapper Sit Ups

5-Part Stretch

Game

Bump Sumo