- Stretch/Warm Up (10 seconds in each position)
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- See Stretch video
- Advanced 2 Students: Remember 3 sets of crunches and 25 pushups
- Bok Giks
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- Advanced 1 students: Practice Bok Giks for your belt level (you should know the same number of bok giks as you do katas)
- Advanced 2 students: Practice Bok Giks for your belt level (Brown and Sr. Brown up to Bok Giks 9 and 10)
- Walking Moves (ten each)
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- Walking Front Punches
- Start in a right long stance (right leg back, left knee bent, hands up)
- Put out a left front punch with a proper fist.
- Step with the back leg and switch hands.
- If the right hand is punching, the right foot should be in front. If the left hand is punching, the left foot should be in front.
- Walking Front Kicks
- Start in a right long stance (right leg back, left knee bent, hands up in front)
- Using your right leg, kick out and land your right leg in front.
- Repeat with left leg.
- Walking Crescenet Kicks
- Start in a right long stance (right leg back, left knee bent, hands up in front)
- Using your right leg, lift the knee close to the body, and loop you kick out towards the right, landing your foot in front.
- Repeat on the left side.
- Walking Blocks
- Start in a right long stance (right leg back, left knee bent, hands up)
- Step and block using high blocks, middle blocks, and low blocks
- If the right hand is blocking, the right foot should be in front. If the left hand is blocking, the left foot should be in front.
- Walking Back Kicks (starts at 0:10)
- Start in a horse stance
- Step behind the kicking leg
- Keep eyes over the kicking side’s shoulder
- Lift Knee to chest (not heel to butt) and extend the kick (with good extension)
- Reset clean into horse stance after each kick
- Spinning Back Kicks (starts at 0:17) Advanced 2 ONLY
- Start in a right short stance (right leg back, both knees bent, hands up)
- Step around your front foot (right foot in front of the left)
- Knee up and extend, just like a back kick
- Remember to look over the kicking shoulder and keep your eye on the target throughout
- Walking Outside-In Middle blocks (starts at 0:27)
- Out of a back stance (feet in “L” shape and both knees bent)
- Arm out with 90 degree bend, wrist facing out
- Step in and rotate arm forward, rotating wrist outward to facing your face
- Cardio (60 seconds)
- Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.
