- Kihon (Basics)
- I. Tachikata (Stances)
Tsuru ashi dachi (Crane-foot stance), Kake dachi (hook stance), Kiba dachi yon ju go (45 deg) (Horse riding stance at 45 degrees)
Stepping Okuri-ashi – Back foot moves first to be in line with front foot. Front foot moves forward.
Stepping Fumi-ashi – Back foot moves to be the front foot
Stepping Kosa – Switch location of front and back foot simultaneously
Stepping Oi-ashi – Front leg moves forward and rear leg catches up
Sagari – These movements going backwards.
- II. Tsuki (Punches / Strikes)
none
- III. Uke (Blocks)
Seiken jyuji uke (Jodan, Gedan) (Crossed fist block)
- IV. Keri (Kicks)
Oroshi uchi Kakato geri (Axe kick from inside to outside striking with heel), Oroshi Soto Kakato geri (Axe kick from outside to inside striking with heel)
Gohon Geri (5 kicks; mawashi geri, Ushiro Kakato mawashi ger, Mae geri, mawashi geri Ushiro Kakato mawashi geri)
- Kata (Forms)
Pinan Sono Yon
https://www.kyokushin.net/video/486217809
Tsuki no kata
https://www.kyokushin.net/video/486272854
- Conditioning
- Flexibility: Chin touches the floor in a seated position with legs open
- Push-ups: 60
- Jumping Squats: 60
- Handstand: 6 squares in 2 tries
- Chin ups:12
- Jump (Tobi Geri): Your own height + 30 cm
- Jiyu Kumite (Free Sparring)
8 rounds