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.
25 Jumping Jacks
5 minutes of stretching (if you need help follow this video)
Practice breakfalls 1,2,3 WITHOUT HITTING unless you have mats.
Practice Strikes 10-20 of each on each side
GUARD STANCE REAR LEG FRONT KICK
HORSE STANCE LEAD LEG ROUNDHOUSE
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
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
One hand on each wrist held low
One hand push from the front
Side head lock before it’s fully applied
Escape from scarf hold
Front leg scissor hold
Rear leg scissor hold
One hand one each wrist held high
One hand on each bicep
‐ Trap arm and leg escape into ankle lock
‐ Trap arm and leg escape into knee bar
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)
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.
Hope to see you on the mat soon!