WARM-UP EXERCISES

Heel Pivots (Ashi Sakio Ageru Undo)

Heel Lifts (Kagoto O Ageru Undo)

Leg Circles (Ashikubi O Mawasu Undo)

Knee Circles (Hiza Mawasu Unda)

Leg Lift and Turn (Ashi Mae Yoko)

Straight Leg Kicking (Ashio Uchi Nanameni Abery Undo)

Waist Scoops (Taio Mae Ni Taosu Undo)

Trunk Twisting (Koshino Nenten)

Arm Thrusts (Udeo Mae Yoko Chitani Nabasu Undo)

Neck Exercise (Kubi No Undo)

BLOCKING EXERCISES

Knife edge Kick (Sokuto Geri)

Front Kick (Shomen Geri)

Round House Punch (Mawasi Tsuki or Uchi)

Hirakens (Hagiki Uke Hiraken Tsuki)

Block, Punch, Push Block, Punch (Shomen Tsuki)

Block, Chop, Back Fist, One Knucle Punch
(Wa Uke Shuto Uraken Shoken Tsuki)

Elbows Forward, Side, Rear (Higi Tsuki)

Wrist Blocks (Koi No Shippo Uchi Tate Uchi)

Fish Tails ((Koi No Shippo Uchi Yoko Uchi))

MOVEMENT EXERCISES

Eight Movement

Eye strike (Shomen Hajiki)

Step Off Kick Front Leg (Tenshin Zen Soku Geri)

Step Off Kick Rear Leg (Tenshin Ko Soku Geri)

Step Off Double Shoken (Tenshin Shoken Tsuki)