12/10/2020 - the_mud_room - Kate Kwan Do
AO: The M.U.D room
When: 12/10/2020
QIC: Miyagi
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
BackBlast:
Warm up: 3 laps
Arm windmills forward/backward
Arm stretch overhead, Shoulder Stretch across body
Feet shoulder width apart: Down to right, center, left
Wide squat – press knees out, drop each shoulder
Side lunge and stretch both sides
On mat
One leg forward, other curled front or back: Stretch to toes, look over shoulder (switch)
Spread legs
Down to the right (tuck shoulder in), Down to the left (tuck shoulder in)
Down to the center (try to keep back flat, push belly button towards mat)
Butterfly (bottoms of feet together, knees bent, try to get feet close to butt)
Gently press down on knees,
Pull chin towards feet
Arms! “Horse Stance” Feet face forward, past shoulder width, knees flexed, fists/weights at waist
30 Punches @ chest height, fist return to waist (alternating sides)
30 High blocks (arms crossed one up other to waist, alternating sides)
30 flys (arms bent at elbow, fists/weights at face level – out to shoulders and back)
30 lawnmowers (15 each side: weight in right hand hangs to left, pull back to right waist)
Punch for 1 minute
REPEAT
Legs! Grab your chair!
Front kick: Hold up your knee, hinge at the knee and kick your toes up, STOP, then drop your toes, but keep your knee up
10 kicks, on the 10th HOLD IT for 10 (switch)
Side kick: with your knee bent and heel in line with your butt, kick to the side, STOP, then pull back.
(keep your foot flat like you are going to kick a wall with the side of your shoe)
10 kicks, on the 10th HOLD IT for 10 (switch)
Back Kick: raise your heel towards your butt, then extend straight back like a horse kick
(kick like you are going to hit a wall with your heel first)
10 kicks, on the 10th HOLD IT for 10 (switch)
Front Kick, drop to lunge & step forward: around the outside for 1 minute
Abs! Bicycle for 40
Rope climb 20
Superman for 20
