[Week of April 4, 2020] Intermediate 1/2

April 3, 2020by pendokarate0

Stretch/Warm Up (10 seconds in each position)

Katas

  • Practice your two highest katas (reference the kata videos on the website)
  • Focus on proper stances! Remember to hit hard!

Stationary Kicks (10 kicks each leg)

Front Kicks

  • Start in a right long stance (right leg back, front knee bent, hands up)
  • Lift up the right knee, kick out foot, place right foot back down in the right long stance
  • Repeat on left side

Inside Out Crescent Kicks

  • Start in a right long stance (right leg back, front knee bent, hands up)
  • Lift up right knee close to your left knee, kick foot out, making a looping motion toward the right, place right foot back down in the right long stance
  • Repeat on left side

Round House Kicks – if Desired

Cardio (30 seconds for each exercise)

  • Bear Crawls (Crawl on hands and feet)
  • Set up obstacles or tunnels to crawl around or through
  • Fast alternating knee strikes above belt level
  • Fast alternating punches using Punching Bag, Pillow, Pad or any acceptable target in house.

 

Leave any comments, questions or requests in the comments section below!

 

pendokarate


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