[Week of April 27, 2020] Advanced 1/2

April 28, 2020by pendokarate
  • Stretch/Warm Up (10 seconds in each position)
      • See Stretch video 
      • Advanced 2 Students: Remember 3 sets of crunches and 25 pushups
  • Bok Giks
      • 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)
      • 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.

pendokarate