Year 1
Semester 1
Module 2–Week 3 WEAPONS
Class 1
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)
SKILLS
DRILLS
Each partner will do 3 one-minute rounds. You choose if they are consecutive (my preference) or alternating each round.
- 4-3-Cut Kick Mitts (1-min each side)
- 4-3-2 Cut Kick Mitts
- 1-2-3-4 Drill Mitts (1-min each side)
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
Game
Class 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)
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 Side Kick (10 seconds out and 10 seconds back. 10 each side.)
10 Push Ups & 10 Toe Tapper Sit Ups
Game