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Description

Uchikomi-Makiwara


Exercises

Set 1: 1 round
Slow Pressups
Slow Pressups
1 minute
Slow Squats
Slow Squats
1 minute
Slow Plough Leg Over
Effort: Moderate
Slow Plough Leg Over
1 minute
Rest
Rest
20 seconds

Set 2: 2 rounds
Jumping Jacks
Jumping Jacks
20 seconds
Speedball
Effort: Vigorous
Speedball
50 reps
Rest
Rest
20 seconds
Peek-a-boo Punching
Peek-a-boo Punching
50 reps
Rest
Rest
20 seconds
Slide Into Punch
Slide Into Punch
50 reps
Rest
Rest
20 seconds
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
50 reps
Rest
Rest
20 seconds
Jump Rope
Jump Rope
2 minutes
Rest
Rest
20 seconds
Rapid Punches
Rapid Punches
1 minute
Rest
Rest
20 seconds

Set 3: 2 rounds
Ippon Seionage
Ippon Seionage
1 min 30 secs
Rest
Rest
20 seconds
Tai Otoshi.   Judo Uchikomi
Tai Otoshi. Judo Uchikomi
1 min 30 secs
Rest
Rest
20 seconds
Uchikomi - Osoto Gari
Uchikomi - Osoto Gari
1 min 30 secs
Rest
Rest
20 seconds

Set 4: 2 rounds
Mae Geri
Mae Geri
1 min 30 secs
Rest
Rest
20 seconds
Yoko Geri
Yoko Geri
1 min 30 secs
Rest
Rest
20 seconds
Ushiro Geri
Ushiro Geri
1 min 30 secs
Rest
Rest
20 seconds
Crescent Kicks
Crescent Kicks
1 min 30 secs
Rest
Rest
20 seconds
Mawashi Geri
Mawashi Geri
1 min 30 secs
Rest
Rest
20 seconds
Ushiro Ura Mawashi Geri
Ushiro Ura Mawashi Geri
1 min 30 secs
Rest
Rest
20 seconds
Ushiro Mawashi
Ushiro Mawashi
1 min 30 secs
Rest
Rest
1 minute
Little Reaction Ball
Little Reaction Ball
1 minute
Rest
Rest
20 seconds
Punch Heavy Rubber Band
Punch Heavy Rubber Band
1 minute
Rest
Rest
1 minute

Set 5: 1 round
Max Biking
Max Biking
40 minutes
Rest
Rest
1 minute
Wobbleboard
Wobbleboard
1 minute

Set 6: 1 round
High Knee Pulls
High Knee Pulls
20 seconds
Right Split
Right Split
20 seconds
Left Split
Left Split
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Butterfly
Butterfly
30 seconds
Good Morning Sunshines
Good Morning Sunshines
30 seconds


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