Day 21 of 30 Day Kata Workout

Day 21

Warm Up

Perform each of the following for 10 Seconds and repeat 5 times...

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

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

Arm Speed - Double Arm Techniques with Speed:

1. Double Straight Punch and back to hip simultaneously x 10
2. Double Rising Block and back to hip simultaneously x 10
3. Double Downward Block simultaneously x 10
4. Double Forearm Block simultaneously x 10
5. Double Inside Block simultaneously x 10
6. Double Knife Hand Block simultaneously x 10

Single Arm Techniques with Speed:

1) Straight Punch x 10; 2) Rising Block x 10; 3) Downward Block x 10; 4) Outside Forearm Block x 10; 5) Inside Block x 10; 6) Knife Hand Block x 10

Kata

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

Arm Strengthening Exercises

1) Press Ups x 10; 2) V Press Ups x 10; 3) Fast Press Ups x 10; 4) Push-Off-The-Floor Press Ups x 10; 5) Dips x 30

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.

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