StretchPart 1, 2, 3, 44 = warrior and drop
MaraMara 1 to 10
KihonNagashi mawashi-geriChudan, gedan
Yoko-geriSide kick off the rear leg (ayumi ashi), slip to the side (nagashi)
Nagashi morote-ukeSlipping and using double arm (low & high) shield
Kihon KumiteKumite 5 (OS)mawashi-geri >>> nagashi morote-uke >> uraken >> gyaku-zuki
Kumite 6 (SS)gedan mawashi-geri >>> shin block >> jun-zuki >> gyaku-zuki
SanchinSanchin section 2ADULTS 16+Add pelvic swivel. Can use floor to feel flat back and S back
Hansha Kumitegyaku-zuki > reflex uke > kagi-zukiADULTS 16+Reverse punch to cause reflex parry - hook punch
KakieFixed pushADULTS 16+The core status quo. Get this right and the rest is much easier
Ayumi ashi — Step through to opposite side
Sonaba — On the spot
Nagashi — Slipping offline
Mawashi-geri — Roundhouse kick
Yoko-geri — Side kick
Soto-uke — Outside parry
Sekui-uke — Inside lower parry
Morote-uke — Double-arm shield
Uraken — Backfist
Uke — To receive
Jodan — Upper level
Chudan — Middle level
Gedan — Lower level
Significance, used well, raises your standards. Compare yourself to who you were last month, not to the person beside you. Hierarchies of better and worse disconnect us; shared practice connects us.“Always deflect, parry, cover, and trap. These defences are superior to direct blocks.”