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MA - White Belt / Black Stripe - Fitness (BLACK TAG)


Hot Tin Roof Bouncing in Stance Warm Up
20  Hand Release Push Ups on Knees
20 Leg Kick Sit Ups
20 Back Exercises to the count
20 Level Changes per Stance to the count
Warm Up Stretch Routine 
Cool Down Stretch Routine



Hot Tin Roof

  • Start in Guarding Stance
  • Bouncing from weight 90% on Front Foot
  • to Bouncing weight 90% on Rear Foot
  • Punch with Jab as lead leg lands x10
  • Punch with Cross as lead leg lands x10
  • Switch Stance and Repeat

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Hand Release Push Ups On Knees 

  • Start with knees & body on ground, with hands off floor
  • Put hands on floor and push up on your knees
  • Return to starting position
  • Repeat until the required repetitions have been completed

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20 Arm Swing Sit ups

  • Start lying on back with legs straight & hands up
  • Bring your knees up and then kick forward
  • Use this momentum to quickly sit up
  • Return to starting position
  • Repeat until the required have been completed

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20 Back Exercises (alternating legs & arms)

  • Start lying on stomach, with opposite arm and leg in air
  • Alternate so that the other arm and leg is in the air
  • Repeat until 20 repetitions have been completed

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20 Level Changes (static high lunge)

  • Start in Guarding stance
  • Keep back straight, and bend knees forward
  • Rise back up to starting position
  • Repeat until 20 repetitions have been completed

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Warm Up Stretch Routine

  • Big Toes, Little Toes
  • Ankle Rotations
  • Knee Bends
  • Forward Leg Swings
  • Sideway Leg Swings
  • Backward Leg Swings
  • Hip Rotations
  • Wrist Rotations
  • Arm Extensions
  • Arm Crossing Over
  • Arm Swings
  • Head Up & Down
  • Head Left & Right
  • Ear to Shoulders

The Warm Up stretch routine consists of dynamic stretches (moving stretches) through the full range of motion, as these are the best stretches to increase blood flow to the muscles and pre-stretch muscles prior to exercise to reduce the chance of injury. The advantage of Dynamic stretches over static stretches (held stretches) prior to exercise is the reason we do this routine. Static stretches decrease explosive muscle power, increase the chance of injury due to a decrease in the sensitivity of pain receptors in muscles. The danger of this is that when a muscle is over-stretched during rigorous training/competition, the muscle's defense system (pain receptors) are less sensitive, resulting in more muscle pulls and strains.

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Cool Down Stretch Routine

  • Crouching Straight Leg Stretch
  • Butterfly Stretch
  • Seated Toe Touch
  • Side Splits
  • Stand Quadraceps Stretch
  • Lean off to the Side
  • Pull Arm Across
  • Pull Arm Behind Head

The Cool Down Stretch Routine is used at the end of a session as a warm down and static stretch (held stretch). This is the best time to improve flexibility and this routine covers some of the most import muscle groups to improve range of motion with. Hold each stretch for 20secs, and work on developing flexibility without discomfort or over stretching.

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