[/vc_column_text][/vc_column][/vc_row]

So in order for us to all keep training I will be updating this page to give some workout plans to do at home. When we open we will start with Week one so the class cycle will work out.

Warm up:

25 Jumping Jacks
25 Push-ups
25 Sit-ups
25 Squats

5 minutes of stretching (if you need help follow this video)

https://youtu.be/2L2lnxIcNmo

Practice breakfalls 1,2,3 WITHOUT HITTING unless you have mats.

Practice Stances
READY
HORSE
GUARD

Practice Strikes 10-20 of each on each side
JAB
CROSS
HOOK
UPPERCUT

JAB-CROSS
HOOK-UPPERCUT
JAB-CROSS-HOOK-UPPERCUT

GUARD STANCE REAR LEG FRONT KICK
HORSE STANCE LEAD LEG ROUNDHOUSE

LITTLE CHAMPIONS

DONE ALONE IN KATA FORM.

Bear hug OVER the arms from the REAR held high – TENSE, HORSE STANCE, DOUBLE PUNCH UP, ELBOW, 3 BIG STRIKES, PUSH AWAY GUARD STANCE

Bear hug UNDER the arms from the REAR held high – TENSE, HORSE STANCE, KNUCKLE STRIKES, THROW ARM AWAY,  3 BIG STRIKES, PUSH AWAY GUARD STANCE

Bear hug UNDER the arms from the FRONT held high – TENSE, GUARD STANCE, KNUCKLER STRIKES,PUSH AWAY GUARD STANCE

Bear hug OVER arms from the FRONT held high – TENSE, GUARD STANCE, KNEE KICK PUSH AWAY GUARD STANCE

 

JUNIOR ACHIEVERS

DONE ALONE IN KATA FORM

Double rear arm pin fully applied – horse stance , groin strike, punch in front, elbow, guard stance

Rear mugging escape, standing – turn towards the elbow, grab elbow and pant leg, stomp on foot, push away, guard stance

Rear mugging escape, sitting – grab wrist, arm up, rotate to knees, lock and control

BBC/PMC CORE WEEK

REVIEW TECHNIQUES

ORANGE BELT

One hand on each wrist held low

One hand push from the front

Side head lock before it’s fully applied

GREEN BELT

Escape from scarf hold

Front leg scissor hold

Rear leg scissor hold

BLUE BELT

One hand one each wrist held high

One hand on each bicep

Mount Escape

‐ Trap arm and leg escape into ankle lock

‐ Trap arm and leg escape into knee bar

PURPLE BELT

One hand on each wrist opponent sitting on you

Two hands on throat opponent sitting on you

Escape from North / South (Arms down and outside)

BROWN BELT

Two hands on throat opponent kneeling between legs

Two hands on throat opponent kneeling behind head

Two hands on throat opponent sitting on your back

Two hands on throat opponent kneeling beside you

 

You can always work on:
KICKS – side, front, roundhouse, back (spinning) jumping if you have room etc.

Stretching

plyometrics

Hope to see you on the mat soon!