Basic Warm-Up Exercises
- Side twist with kick
- Open leg floor touch
- Palm touch
- Leg squats
- Leg stretches - - side to side
- Leg stretches - - overhead
- Leg stretches - - side
- Elbow smashes
- Stalking squat
- Sit-ups
- Push-ups
- Breathing exercises
Upper Body
Tsuki Waza (Punching techniques)
- Straight punch (Seiken oi tsuki)
- Upper cut (Jodan oi tsuki)
- Reverse punch (Seiken gyak tsuki)
- Reverse upper cut (Jodan gyak tsuki)
- Low block/straight punch (Gedan barai/seiken gyak tsuki)
- Middle block/straight punch (Chudan uke/seiken gyak tsuki)
- Open hand block/fingertip strike (Tegata barai/nukite)
- Open hand upper block/upper cut (Jodan tegata uke/jodan gyak tsuke)
- Upper block/Straight punch (Jodan uke/seiken gyak tsuki)
- Upper block/back fist/straight punch (Ura uchi/seiken gyak tsuki)
- Low block/5 straight punches (Gedan barai/go den joku tsuki)
- Middle block/5 straight punches (Chudan uke/go den joku tsuki)
- Low knife hand strike/knife hand strike (Shuto uchi)
- Palm heel deflection/ 2 roundhouse punches (O-uchi)
- Step back/elbow strike (Hije no ato tsuki)
Uke Waza (Blocking techniques)
- Block--uke
- Palm-heel block--teisho-uke
- Bottom fist block--tettsui-uke
- Middle block--chudan-uke
- Open hand block (sweep)--tegata barai
- Rising block (forearm)--jodan uke
- Downward block (sweep)--gedan barai
- X block--ju-ji-uke
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Uchi Waza (Striking techniques)
- Knife hand strike--shuto-uchi
- Bottom fist strike--tettsui-uchi
- Palm heel strike--teisho-uchi
- Back fist strike--uraken-uchi
- Ridge hand--haito
Hiji Waza (Elbow techniques)
- Front elbow strike--mae-hiji-uchi
- Side elbow strike--yoko-hiji-uchi
- Back elbow strike--ushiro-hiji-uchi
- Rising elbow strike--jodan-hiji-uchi
- Downward elbow strike--gedan-hiji-uchi
- Round back elbow strike--ma washi-hiji-uchi
Lower Body
Geri Waza (Kicking techniques)
- Front snap kick to the groin
- 45° Blade kick to knee cap
- Cross over heel stomp kick to knee
- Side blade kick to solar plexus
- Front snap kick from cat stance
- Squat to side, front kick to the groin
- Front heel thrust kick to solar plexus
- Knee smash to the groin
- Back kick to solar plexus
Stances
Dachi
- Seisan-dachi
- Sanchin-dachi
- Soto-hachi-ji-dachi
- Uchi-hachi-ji-dachi
- Neko-dachi
- Tsuru-no-iwa-dachi
- Musubi-dachi
- Heisoku-dachi
- Heiko-dachi
- Teiju-dachi
- Zenkutsu-dachi
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