MARTIAL ARTS–WEEK 1
SELF-DEFENSE
Teach 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
SKILLS
Teach/Review Knife Hand, Hammerfist and Ridge Hand (in mirror and on partner)
Skip-Sidekick (10 each side from movement with Penetrate, Kick, Clear, Change Alignment.
Back Kick (10 each side)
Required Combo 1: 2 Block 1 2 3 Front 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.
Jab-Spin Back Kick – Use the jab to hide the front foot stepping in and to the side to open a firing line for the spin back kick
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
Game
SELF-DEFENSE
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
SKILLS
Teach/Review Knife Hand, Hammerfist and Ridge Hand (in mirror and on partner)
Skip-Sidekick (10 each side from movement with Penetrate, Kick, Clear, Change Alignment.
Back Kick (10 each side)
Front Leg Round Kick-Spin Back Kick combo
Required Combo 1: 2 Block 1 2 3 Front Kick. (In mirror and with partner)
Required Defensive Combo 2: 1 2 Switch Front Knee (In mirror and with partner attacking with rear hand ridgehand)
DRILLS
Each partner will do 3 one-minute rounds. You choose if they are consecutive (my preference) or alternating each round.
Jab-Spin Back Kick – Use the jab to hide the front foot stepping in and to the side to open a firing line for the spin back kick
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
Game