1st Dan
Exercises
30 Seiken Push Ups
10 Belt Pulls
1 Minute Plank
30 Squats
1 Minute Punch and Kick Conditioning
Punches
5 Techniques to be Arranged by Sensei
Blocks
5 Techniques to be Arranged by Sensei
Kicks
5 Techniques to be Arranged by Sensei
Ippon Kumite x 5
Attack - To be Arranged by Sensei
Defence & Counter Attack - To be Arranged by Karateka
Makiwara
Freestyle for 5 Minutes (Punches and Kicks)
Renraku (Freestyle Stance)
10 Techniques to be Arranged by Instructor, Karateka to Re-Order
Kata
Bassai-Dai (with Bunkai x 3)
Seienchin (with Bunkai x 3)
Kata of Karatekas Choice (with Bunkai x 3)
Kumite
Jiyu-Kumite - 5 Minutes x 2
30 Seiken Push Ups
10 Belt Pulls
1 Minute Plank
30 Squats
1 Minute Punch and Kick Conditioning
Punches
5 Techniques to be Arranged by Sensei
Blocks
5 Techniques to be Arranged by Sensei
Kicks
5 Techniques to be Arranged by Sensei
Ippon Kumite x 5
Attack - To be Arranged by Sensei
Defence & Counter Attack - To be Arranged by Karateka
Makiwara
Freestyle for 5 Minutes (Punches and Kicks)
Renraku (Freestyle Stance)
10 Techniques to be Arranged by Instructor, Karateka to Re-Order
Kata
Bassai-Dai (with Bunkai x 3)
Seienchin (with Bunkai x 3)
Kata of Karatekas Choice (with Bunkai x 3)
Kumite
Jiyu-Kumite - 5 Minutes x 2