Section 1: Static Warm-ups

  • Arms: Hold intermediate push-ups for 10 seconds - Raise your body off the ground with your palms, while keeping your knees, hips, and head aligned. Make sure your toes remain pointed towards the ceiling.

  • Legs: Hold squats position for 10 seconds - Lower your body into a deep squat position while your arms remain extended in front of you.

  • Abs: Hold beginner dish for 10 seconds - Raise your shoulders off the ground. Try to keep your feet together and try not to bend your knees.

  • Core: Hold beginner bridge for 10 seconds - Raise your body off the ground with the palms of your hands and your feet, as if you were a table.

Assignment Overview:

  • Today you are going to work on FOCUS.

  • Here are the three FOCUS tips that I want you to practice today:

  1. Keep your hands up when you kick.

  2. Bend your knee before and after you kick.

  3. Watch where you are kicking.

Section 2: Skill-building drill (Do three sets)

  • Math kicks: You will solve a simple math problem given to you on a flash card and then do front kicks equal to the sum of the math problem. Continue until you solve five problems in a row.

  • Ninja kicks: Mark a small box with tape to stand in. Do ten kicks while keeping your feet in the box while blindfolded.  

Section 3: Passive stretches

  • Hold bow and arrow stretch for 10 seconds - Cross one arm across your body. Use the opposite arm to hold it to your chest locking arms at the elbows or slightly higher.

  • Hold backbend for 10 seconds - Stand with feet wide apart. Place hands on your hips. Keeping your head up, bend as far back as you can without falling over.

  • Hold front leans for 10 seconds - Stand with feet together. Exhale out as you slowly lean forward. Do not reach for your toes, simple let your body hang while stretching your Back, Hamstrings, and Calves.

  • Hold middle splits for 10 seconds - From a standing position place hands on the floor. Slowly slide your feet out to the sides. Stop when your knees start to bend.