Coronavirus Updates

Dear Families,

We are very excited to announce that Epic Gymnastics and Pendo Karate will be opening our doors as of July 6, 2020. This decision has been made as a result of very meticulous planning and preparation to both the Gym and Dojo. We are currently taking every precaution to provide a safe, clean and socially acceptable means for your children to enjoy being at Epic and Pendo.  These precautions are based on the state level guidelines and will be enforced to ensure the children and staff are as safe as possible while conducting classes. Let’s work together to provide the best overall environment for all students, families and staff. We cannot wait to see you all!

In anticipation of opening our facility on Monday, July 6^th, we ask that you carefully read the list of protocols and precautionary measures that we will be maintaining. This list was reviewed with the Board of Health to ensure that we are up to date with the current New Jersey safety standards regarding  Covid -19.

We have:

• Completely sanitized, cleaned and prepared the facility to meet and surpass COVID-19 standards.
• Installed plexiglass partitions at the front desk area.
• Removed ALL seating from the lobby area.
• Installed Spot TV for parental convenience in observing their child.
• Located hand sanitizer stations throughout the facility.
• Trained staff in proper COVID-19 standards.

Upon Opening, the following protocols will be in place:

• Temperature checks for EVERYONE upon entering/exiting the facility. (99.5 or higher will be asked to schedule a makeup via phone call or email through the front desk)
• Maintain a NO CONTACT RULE throughout the entire facility
• Use multiple entrances/exits to accomplish safe entry/departure for everyone.
• Provide designated “line-up” areas observing social distancing.
• Coaches will wear masks.
• Limit attendance to 25% capacity.
• Stations will be wiped clean after each rotation.
• Continued thorough sanitation of facility
• Daily tracking of staff and participants.

Please be sure to check your email for further updated information regarding, registration, schedule and changes in facility procedure.

Registration will open on Monday, June 29th. You may register online at epicgymnj.com or you may call to register at 732-223-5020. Once again, let’s work together to ensure the safety for all children, families, and staff throughout the next few months. We can’t wait to see you all.

• Stretch/Warm Up (10 seconds in each position)
  • • See Stretch video 
• Katas
  • • Practice your two highest katas twice each
    • Practice each kata once slowly, and once as fast as you can!
• Shadow Boxing/Sparring (Video coming soon)
  • 3 Primary Advances and Retreats
    • Step
      • Standing one foot behind the other, back foot steps in front. (Just like walking)
    • Shuffle
      • Standing one foot behind the other, the back foot shuffles up next to the front foot. Then, the front foot steps out and forward.
    • Hop
      • Standing one foot behind the other, the front foot hops in and the back foot is dragged in.
  • Practice these advance and retreat exercises with a partner, a bag, a target that can be hit.
    • Place the target about one-two steps away, at chest height
    • Advance using one of the three methods and retreat (using the same method)
    • Remember to first practice with form, then with speed.
• Cardio (30-60 seconds)
• • • • Sit-Up Ball Pass 
        • Using a medicine ball or playground ball, lay down on your back and complete a sit-up, passing the ball to your partner. Your partner will do a sit-up, and pass the ball back to you.
      • Sprints
        • Sprint using your driveway, front yard, back yard, or other open space outside.
      • Vertical Jumps
        • Touch your toes, then lift your arms up above your head and jump as high as you can.
      • Squat and Kicks
        • Standing with feet shoulder-width apart, bend at the knees as if you are going to sit in a chair. Then straighten your knees and send out a front kick with your right leg. 
        • Repeat on the left side.
      • Squat and Punches
        • Standing with feet shoulder-width apart, bend at the knees as if you are going to sit in a chair. Then, straighten your knees and send out a front punch with your right hand.
        • Repeat on the left side.

• Ending Stretch 
• • Complete the first part of the warm-up stretch. Include straddle split and side splits.

• Stretch/Warm Up (10 seconds in each position)
• • • See Stretch video 
• Katas
• • • Practice your two highest katas twice each
    • Practice each kata once slowly, and once as fast as you can!
  • Cardio (30-60 seconds)
    • Sit-Up Ball Pass 
      • Using a medicine ball or playground ball, lay down on your back and complete a sit-up, passing the ball to your partner. Your partner will do a sit-up, and pass the ball back to you.
    • Sprints
      • Sprint using your driveway, front yard, back yard, or other open space outside.
    • Vertical Jumps
      • Touch your toes, then lift your arms up above your head and jump as high as you can.
    • Squat and Kicks
      • Standing with feet shoulder-width apart, bend at the knees as if you are going to sit in a chair. Then straighten your knees and send out a front kick with your right leg. 
      • Repeat on the left side.
    • Squat and Punches
      • Standing with feet shoulder-width apart, bend at the knees as if you are going to sit in a chair. Then, straighten your knees and send out a front punch with your right hand.
      • Repeat on the left side.
• Ending Stretch 
• • Complete the first part of the warm-up stretch. Include straddle split and side splits.

• Stretch/Warm Up (10 seconds in each position)
• • • See stretch video 
  • Katas
    • Practice Kata 1 twice (Kinder students only need to know the first 8 moves of Kata 1)
    • Practice it one time slowly, and one time as fast as you can!
  • Cardio (30 seconds for each exercise)
    • Sprints
      • Sprint using your driveway, front yard, back yard, or other open space outside.
    • Vertical Jumps
      • Touch your toes, then lift your arms up above your head and jump as high as you can.
    • Squat and Punches
      • Standing with feet shoulder-width apart, bend at the knees as if you are going to sit in a chair. Then, straighten your knees and send out a front punch with your right hand.
      • Repeat on the left side.
    • Figure Eights
      • Set up two cones or other obstacles. Run around them in a figure 8.
• Ending Stretch
• • Complete the first part of the warm-up stretch. Include straddle split and side splits.

• Stretch/Warm Up (10 seconds in each position)
  • • See Stretch video 
  • Stationary Blocks (ten each side)
    • High Blocks
    • Middle Blocks
    • Low Blocks
    • Be sure to start in a Horse Stance and make proper fists (fingers together, roll them twice, thumb goes along the bottom, not inside the fist)
• Walking Blocks
  • • Start in a right long stance (right leg back, front knee bent, hands up)
    • Step and block at the same time (if the right foot is in front, the right hand should be blocking and vice versa)
    • Practice walking high blocks, walking middle blocks, and walking low blocks
• Walking Attacks
  • Start in a right long stance (right leg back, front knee bent, hands up)
  • Practice walking front punches, walking front kicks, walking crescent kicks, and any other walking attacks you know
  • For hand moves: If the right foot is in front, the right hand should be attacking, and vice versa
  • For kicks: kick with the back leg and land the foot in front
• Cardio (60 seconds)
  • Fast alternating knee strikes using Punching Bag, Pillow, Pad, or any acceptable target in your house.
  • Two Feet Jumps (set up obstacles to jump over or to)
  • Bear Crawls (crawl on hands and feet)
    • Set up obstacles to crawl around or under
  • Choose your own activity (jump rope, hula hoop, jogging, jumping, jumping jacks, push ups, etc.)

• Stretch/Warm Up (10 seconds in each position)
  • • See Stretch video 
  • Stationary Blocks (ten each side)
    • High Blocks
    • Middle Blocks
    • Low Blocks
    • Be sure to start in a Horse Stance and make proper fists (fingers together, roll them twice, thumb goes along the bottom, not inside the fist)
• Walking Blocks
  • • Start in a right long stance (right leg back, front knee bent, hands up)
    • Step and block at the same time (if the right foot is in front, the right hand should be blocking and vice versa)
    • Practice walking high blocks, walking middle blocks, and walking low blocks
• Walking Attacks
  • Start in a right long stance (right leg back, front knee bent, hands up)
  • Practice walking front punches, walking front kicks, walking crescent kicks, and any other walking attacks you know
  • For hand moves: If the right foot is in front, the right hand should be attacking, and vice versa
  • For kicks: kick with the back leg and land the foot in front
• Cardio (60 seconds)
  • Fast alternating knee strikes using Punching Bag, Pillow, Pad, or any acceptable target in your house.
  • Two Feet Jumps (set up obstacles to jump over or to)
  • Bear Crawls (crawl on hands and feet)
    • Set up obstacles to crawl around or under
  • Choose your own activity (jump rope, hula hoop, jogging, jumping, jumping jacks, push ups, etc.)

• Stretch/Warm Up (10 seconds in each position)
• • • • See stretch video 
    • Stationary Blocks (ten each side)
      • High Blocks
      • Middle Blocks
      • Low Blocks
      • Be sure to start in a Horse Stance and make proper fists (fingers together, roll them twice, thumb goes along the bottom, not inside the fist)

• Walking Front Punches
• • • • Start in a right long stance (right leg back, front knee bent, hands up)
      • Hold out your left front punch
      • Step with the back leg and punch at the same time (if the right leg is in front, the right hand should be punching, and vice versa)

• Walking Front Kicks
• • • Start in a right long stance (right leg back, front knee bent, hands up)
    • Kick with the right leg (knee comes up first, then foot kicks out)
    • Land right foot in front
    • Repeat with left leg
  • Cardio (30 seconds for each exercise)
    • Fast alternating knee strikes using Punching Bag, Pillow, Pad, or any acceptable target in your house.
    • Two Feet Jumps (set up obstacles to jump over or to)
    • Bear Crawls (crawl on hands and feet)
      • Set up obstacles to crawl around or under
    • Choose your own activity (jump rope, hula hoop, jumping jacks, jogging, jumping, push ups, etc.) 

• Stretch/Warm Up (10 seconds in each position)
  • • See Stretch video 

• Katas
  • •  Practice all katas for your belt level (review the kata videos)
      • Focus on proper stances!
      • Remember to hit hard!
• Create Your Own Combinations
  • • Remember, combinations start with a block followed by striking moves. 
    • Practice your combinations at least 5 times on each side.
• Create Your Own Kata
  • Remember, katas follow the same pattern of blocks and strikes.
  • Practice your kata 2-3 times.
• Cardio (60 seconds)
  • Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.
  • Bear Crawls (crawl on hands and feet)
    • Set up obstacles to crawl around or under
  • Fast alternating knee strikes
  • Choose your own activity (jump rope, hula hoop, jogging, jumping, push ups, etc.)

• Stretch/Warm Up (10 seconds in each position)
  • • See Stretch video 

• Katas
  • •  Practice all katas for your belt level (review the kata videos)
      • Focus on proper stances!
      • Remember to hit hard!
• Create Your Own Combinations
  • • Remember, combinations start with a block followed by striking moves. 
    • Practice your combinations at least 5 times on each side.
• Create Your Own Kata
  • Remember, katas follow the same pattern of blocks and strikes.
  • Practice your kata 2-3 times.
• Cardio (60 seconds)
  • Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.
  • Bear Crawls (crawl on hands and feet)
    • Set up obstacles to crawl around or under
  • Fast alternating knee strikes
  • Choose your own activity (jump rope, hula hoop, jogging, jumping, push ups, etc.)

• Stretch/Warm Up (10 seconds in each position)
• • See stretch video 
• Kata Number 1
  • Kinder students only need to know up to the three front punches going up the middle (8 moves total)
  • Practice this kata two times
• Stationary Moves (ten each side)
  • Front Punches
    • Start in Horse Stance (legs wider than shoulders, knees slightly bent, back straight)
    • Make proper fists (fingers together, roll them twice, thumb goes along the bottom of the fist, not inside the fist)
    • Hold out one fist straight in front of you for front punches
    • Alternate hands, punching straight ahead
  • 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
  • Knee Strikes
    • Start in a right long stance (right leg back, front knee bent, hands up)
    • Lift up the right knee to above belt level, and place right foot back down in the right long stance
    • Repeat on left side
• Cardio (30 seconds for each exercise)
  • Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.
  • Bear Crawls (crawl on hands and feet)
    • Set up obstacles to crawl around or under
  • Choose your own activity (jump rope, hula hoop, jogging, jumping, push ups, etc.)