1st Dan

Exercises
30 Seiken Push Ups
10 Belt Pulls
1 Minute Plank
30 Squats
1 Minute Punch and Kick Conditioning

Punches
Hiraken-Tsuki (Jodan, Chudan)
Hiraken-Oroshi-Uchi
Hiraken-Mawashi-Uchi
Hiji-Oroshi-Uchi
Nakayubi-Ippon-Ken (Jodan, Chudan)

Blocks
Koken-Uke (Jodan, Chudan, Gedan)
Jodan-Kake-Uke

Kicks
Mae-Tobi-Geri
Uchi-Haisoku-Geri

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