3 Laps around the field-

Leg Stretches followed by kicks: RHK, Side kick, and Front Kick-

Upper body strength training and focus pad drills for sparring-

Self-Defense against chokes and Punches using block and takedowns-

Pressure point therapy for self defense-

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Warm-up with Situps with Side and Back Breakfalls

Forward rolls and Backward rolls

Kicks to include Roundhouse Kick, Front kick

Punches include Reverse punch and back fist

Light free sparring and grappling-

Finished with a game of Chess-

Today we will warm up using the Basketball in creative ways to challenge our balance, strength and fitness.

Including: Squats, Planks on the ball, Pushups, Leg raises, Sit-ups, Dribbling and Ball control-

Practice Breakfalls and throws-

Finish with a game of Table Tennis-

High-intensity training class today.

3 laps around the field.

5 Stations set up, exercises followed, skills and drills.

Talk about having a champion mindset.

Finish with bag work and a game of badminton.

Today we will warmup with 3 laps around the grounds with light weights.

Stretches followed by corresponding kicks

Core and back strengthening weights

Focus pad work

Bag work

Warm up with jacks, planks, running man, and situps.

Kicking drills, followed by punching drills

Basic sweeps and taKE DOWNS

Finish with a game of chess

Warmup with 3 laps around the field

Stretch routine for legs and arms

Core and strength training

Breakfalls practice

Self-Defense scenarios

Finish with game of table tennis

View videos on technique based on conversations about what Ben has been working on.

Begin with 3 laps walking around the grounds. We will use 5lb weights to provide upper body work and assist in the warmup.

Continue the upper body workout in the stationary backend position on the bag. Flys, curls, and shoulder press

Stretches followed by kicks

Focus pad drills and knee strikes

Isometrics for core and back strength training

Bag work to finish class

Today we will explore how to use our martial arts techniques to protect ourselves.

1. How to apply blocks

2. How to apply kicks

3. How and when to use punches

4. Takedowns as a last resort

5. Run away