Kicks, Core & Abs

Kicks, Core & Abs

Warm-Up

On The Spot Jogging x 2 Minutes

Knee-Lifts while walking x 20

Axe Kick while walking x 20

Front Kick while walking x 20

Basic Stretches - Approximate Time 5 Minutes

1. Circle Arms Forward & Backward (big range of movement)
2. Sumo Stance Stretch
3. Hip Flexor Stretch Both Sides
4. Upward Facing Dog Stretch
5. Extended Puppy Pose Stretch (sit back as far as possible)
6. Downward Facing Dog Stretch
7. Standing Forward Bend Stretch (hamstrings stretch)
8. Scapular Range of Motion
9. Tricep Stretch Arm Across Body & Behind Head Versions
10. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Kicking Exercises

1. Knee-Up Pivot To Roundhouse Kick Preparation Hold x 20 Each Leg
2. As in 1) and perform Full Roundhouse Kick x 20 Each Leg
3. Lift Leg into Side Thrust Kick Preparation x 10 Each Leg 
4. As in 3) and perform Full Side Thrust Kick x 10 Each Leg

Exercises

1. Fitness Ball Hyperextension – 3 Sets of 5-10 Reps
2. 5K Medicine Ball Press-Up Walkover – 2 Sets of 6-10 Reps
3. 5K Medicine Ball Throw-Up – 3 Sets of 5-10 Reps
4. One Legged Dumbbell Row (5K Dumbell Lift) – 2 Sets of 15 Reps Each Arm

Kata - Approximate Time 10-15 Minutes

1. Heian Yondan
2. Choose a Kata and practice sequences of 5 to 10 techniques from it, 3 to 5 times. Gradually, increase the speed and power. This should take around 10-15 Minutes.

Abs/Core Exercises

1. Reverse Sit-Up x 40
2. Bicycle Crunch x 40
3. Tantrum Legs x 60
4. Hook Legs x 60

Repeat the above routine twice if desired.

Warm Down with Stretches - Approximate Time 10 Minutes

1. Wide Angle Seated Bend - Front, Left & Right
2. Wide Angle Seated Revolved Head-To-Knee - Left & Right
3. Seated Forward Bend
4. Bound Angle Pose
5. Half Lord of the Fishes Stretch - Left & Right
6. Low Lunge Pose - Left & Right
7. Upward Facing Dog Stretch
8. Extended Puppy Pose Stretch (sit back as far as possible)
9. Reclining Hero Pose
10. Reclining Spinal Twist - Left & Right
11. Cow Face Pose - Left & Right
12. Supported Shoulder Stand
13. Plow Pose
14. Garland Pose
15. Crane Pose
16. Cow Pose
17. Cat Pose
18. Downward Facing Dog Pose
19. Standing Forward Bend Stretch (hamstrings stretch)
20. Scapular Range of Motion
21. Tricep Stretch Arm Across Body & Behind Head Versions
22. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

If you’re not sure of any exercises, just drop me a message. Most of the exercises can be found if you google them.

If you cannot do some of the stretches, try to do an easier version. If you need help with this, just drop me a message.

#passionforkata #karate #kata #shotokan #shitoryu #gojuryu #wadoryu #kyokushinkai #fitness #strength #power #speed #stretch #yoga #coreconditioning #fitat50 #nutrition #protein #repair #recovery #refuel #hydration #welsh #british #european #belief #meditation #visualisation