SELF-DEFENSE

WARMUPS

5-Part Stretch

SKILLS

Review Knife Hand and Ridge Hand (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

Combo: 1-1-2 Knee & 1-1-2 Switch Knee

(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

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

Noodle Relay 1