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Knäböj kekatogeri yodan
https://www.instagram.com/reel/C_2B6jCSN7m/?igsh=N3VwZndmbmNpNWFv Knäböj, upp, sparka så högt man kan med rakt ben mot motstånde hand (h-v, v-h).
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Tyson squats
https://www.instagram.com/reel/C–8o3WRnvo/?igsh=cjVoZnI2MXR5eHB1
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Uppvärmningar gradering
8:e kyu 7:e kyu 6:e kyu > 5:e kyu
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Övningar fotarbete
https://www.instagram.com/reel/C9ZdQuTui99/?igsh=M3o5anU4eTNoN28=
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Mawashigeri övning
https://www.instagram.com/reel/C_VcBrsBA7C/?igsh=N3lrNTJ0emNnOWht
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5:e kyu/mon
Kihon Kette junzuki no tsukkomi (m)Ketta gyakuzuki no tsukkomi (m)TobikomizukiUrakenUra mawashigeriUshirogeri (m) Kata Pinan sandan HOJO UNDO Tabata: Armhävningar knogar, situps, sjömannen, breda armhävningar, saxsitups, planka varannan hand, smala armhävningar, cykelsitups, rullande planka Renraku waza #1 Kizamizuki yodan, gyakuzuki yodan, ushirogeri chudan (m)#2 Gyakuzuki chudan, gyaku uraken yodan, kizami kagezuki chudan taisabaki, gyaku urazuki yodan…
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6:e kyu/mon
Kihon waza Sokuto geri (m)Soto ukeShuto uke (m)Urazuki (m)Junzuki no tsukkomi (m)Gyakuzuki no tsukkomi Kata Pinan shodan (fram t o m #12 för mon-grad) HOJO UNDO Tabata: Armhävningar knogar, situps, planka varannan hand i luften, smala armhävningar, cykelsitups, rullande planka Renraku #1: “Fint gyakuzuki”, snett steg utåt, sokutogeri, gyakuzuki (m)#2: Maegeri, junzuki taisabaki, gyaku urazuki…
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7:e kyu/mon
Dachi Shiko dachiShomen Neko ashi dachiMahanmi neko ashi dachi Kihon waza Yodanuke (m)Mawashigeri (m)HizageriKette junzukiKette gyakuzukiKagezuki (m) Kata Pinan nidan (fram t o m teknik #9 för mon-grad) Hojo undo Tabata 6 min: Armhävningar, rullande planka, sax-situps (m) Renraku #1: Kizamizuki, gyakuzuki, kizami kagezuki (m)#2: Kizamizuki, gyakuzuki, kizami kagezuki taisabaki (m)#3: Kizamizuki, gyakuzuki, gyaku mawashigeri…
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Mahamni Neko Ashi Dachi
Side Facing Cat Leg Stance There is 2.5 foots distance between your heels, lengthwise, and your heels meet at the same line width-wise (there is no width). The back foot is turned 112.5 degrees and flat, while the front foot is straight with the heel raised slightly. Both knees are pressing outward, and the body…
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Shiko Dachi
Four Point Stance also called Side Stance, Outward Stance The heels are 1.5 times the width of the shoulders, side-by-side and are turned out with 45 degrees between them (21.5 degrees on each foot), with the knees pushing away from each other and the weight evenly distributed between your feet.