Day 20 of 30 Day Kata Workouts

Day 20

Warm Up

Perform each of the following for 10 Seconds and repeat 2 times...

On The Spot Jogging; Moving Side-To-Side; Touch Your Heels; Star Jumps

Foot Speed - Perform Each Exercise for 1 Minute

1. Agility Ladder - Single Step Going Forward
2. Agility Ladder - Double Step Going Forward
3. Agility Ladder - Double Step In & Double Step Out Going Forward
4. Sprint on the Spot with a consistent frequency x 5 Seconds of 4 Reps
5. Hop on one Foot with a consistent frequency x 5 Seconds Each Leg of 2 Reps

Basic Stretches

1. Standing Wide-Angled Stretch
2. Sumo Stance Stretch
3. Half Squat Stretch - Each Side
4. Hip Flexor Stretch - Each Side
5. Upward Facing Dog; Sit Back On Feet Stretch Arms & Back; Angry Cat; Downward Dog
6. Standing Forward Bend
7. Arms Tricep Stretch
8. Neck Stretches
9. Circle Arms; Alternating Vertical Arms Swings; Horizontal Arm Swings

Kata

1. Tekki Sandan
2. Kosokun Dai (or Choice Kata if you don’t perform this one) – Isolate & Train Sequences of 6-10 Moves, 3-5 Times Each

Abs/Core Exercises

1. Reverse Sit-Up x 40
2. Rise And Reach Sit-Up x 15
3. Half-Reverse Sit-Up x 10 Each Side
4. Leg Widens & Alternating Leg Raises x 10
5. Tantrum Legs x 60

Warm Down with Stretches

1. Wide Angled Seated Forward Bend - Front, Left & Right
2. Torso Twist Each Side (Half Lord of the Fishes)
3. Low Lunge Hip Flexor Stretch Each Leg
4. Tricep Stretch Behind Head (or Cow Face Pose)
5. Wide-Legged Stretch while standing – Front, Left & Right
6. Forward Bend (Legs Together Hamstring Stretch)
7. Supported Shoulder Stand
8. Plow Pose
9. Dog Pose (Arch Back Down) & Angry Cat Pose (Arch Back Up)
10. Reclining Pose
11. Neck – Forward & Upwards, Sidewards Left & Right, Look Left & Right
12. Scapular Stretch
13. Chest Stretch Each Side

Kata Fitness & Wellness Tip

Use a MASSAGE ROLLER and use good quality NUTRITION. If you want more information on this, just drop me a message.

DM me for a FREE PDF of the workout ????

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