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Year 1
Semester 1

Module 2–Week 3 WEAPONS

Class 1

life lesson - be your best friend<br />

BE YOUR OWN BEST FRIEND

Life is full of challenges for everyone. We all have our ups and downs. These challenges are much easier to handle when you have someone you can count on to help you.

Frankly, the best human for the job is you.

You’ll always be there through the good and bad.

Start to always look for ways to turn a negative into a positive so that setbacks can be recovered from so you can move forward.

Got it? Good. Let’s get to work!

SELF-DEFENSE

WARMUPS

Crunch-Push Up Progression-20 reps

1-2 Cut Kick teach and then 10-each side

Hip Power Flow -30-seconds each (refer to creating power in punches and elbows)

4 Punches Reviewed 30-seconds each (refer to Hip Power Flow)

Round Kick 10 on each side from movement after reviewing the mechanics

Jab-Sidekick-10 on each side from movement after reviewing the mechanics

10 Blocks (Wander with Noodle to test blocks)

5-Part Stretch in 2-minutes

SKILLS

DRILLS

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

COOL DOWN AND/OR GAME

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

10 Push Ups  & 10 Toe Tapper Sit Ups

5-Part Stretch

Game

Bump Sumo-Game

Class 2

life lesson - 2

TAKE CONTROL OF YOUR CONVERSATIONS

A lot of us allow thoughts like, “I’m so stupid. That was a dumb thing to do.”

These are natural, but they are not helpful. Again, turn a negative into a positive.

Maybe you did something stupid, we all do. When your mind starts to spank you with, “I’m so stupid,” tag on a positive like, “That was stupid, but I’ve learned and that will never happen again.”

It’s like you’re becoming your own coach or sensei.

Got it? Good. Let’s get to work!

SELF-DEFENSE

WARMUPS

Crunch-Push Up Progression-20 reps

1-2 Cut Kick teach and then 10-each side

Hip Power Flow -30-seconds each (refer to creating power in punches and elbows)

5-Elbows Reviews-30-seconds each (refer to Hip Power Flow)

Round Kick 10 on each side from movement after reviewing the mechanics

Jab-Sidekick-10 on each side from movement after reviewing the mechanics

10 Blocks (Wander with Noodle to test blocks)

5-Part Stretch in 2-minutes

SKILLS

DRILLS

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

1-2-3-4 Drill-Pads

Round Kick Pad Series

COOL DOWN AND/OR GAME

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

10 Push Ups  & 10 Toe Tapper Sit Ups

5-Part Stretch

Game

Bump Sumo-Game

Empower Kickboxing™ Martial Arts Curriculum
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