Day 3 of 30 Day Kata Training Workout

Day 3

Warm Up

Perform each of the following for 10 Seconds...

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

Repeat 2 Times

Leg Warm Up

1. Knee Lifts x 10
2. Front Kick x 10
3. Axe Kick x 10
4. Knee-Up Pivot To Roundhouse Kick Preparation Hold x 10
5. As in 1) and perform Roundhouse Kick x 10
6. Lift Leg into Side Thrust Kick Preparation x 10
7. As in 3) and perform Side Thrust Kick x 10

Basic Stretches

1. Circle Arms
2. Alternating Vertical Arms Swings
3. Sumo Stance Stretch
4. Hip Flexor Stretch - Each Side
5. Hamstring Stretch
6. Half Squat Stretch - Each Side
7. Arms Tricep Stretch
8. Neck Stretches

Side Kick Practice - Approximate Time 5 Minutes

Using Wall or Chair for Balance, base foot facing opposite direction to kick and leg slightly bent and kicking leg side-of-foot touching the floor in line with base foot toes, execute:

1. Slow Side Thrust Kick x 10 Each Leg
2. Fast Side Thrust Kick x 10 Each Leg

Without Using Wall or Chair, from Front Stance, execute:

1. Fast Side Thrust Kick x 5 Each Leg

Kata

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

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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