<h>Warmups</h><ol> 25 squat jumps 25 regular pushups 25 wide pushups 25 diamond pushups 35 crunches (legs up) 35 bicycles 25 leg raises hold legs 6 inches off ground for 45 seconds Stretch up </ol><h>Drills</h><ol> Mirror drill - 3 minutes Front hand education - straight lead/backfist, straight lead/hook, hook/backfist, low straight to high straight Knife drill - standing in place, practice 5 angles of attack Knife drill - with a partner, parry (meet) 5 angles of attack with the same angle, going back and forth across the room Knife drill - practice sensitivity - block knife hand with lead hand to, thumb over knife hand wrist to prevent opponent from coming in. Opponent circles knife hand, trying to 'break in'. As hand rotates over top, switch blocking hand to have palm facing yourself and maintain pressure. Along the bottom arc, switch hand back to palm out to maintain pressure and mechanics. Have opponent circle both ways, reversing direction from different points. After some practice, do it with eyes closed. Knife drill<ol>cut angle 1 attack and block with rear hand as well. Slide rear (blocking) hand down to grab the 'web' of the hand to get control of the knife hand At the same time, slash across angle 3 in the midsection, then back along angle 4. Extend the knife arm, slashing across the bicep and back across, up the tricep. With the hand immobilized, make sure the blade is flat to you, then go through it with an angle 5 thrust, disarming the opponent and scoring in the midsection. Thrust again at angle 5 the kidney (possibly moving the lead hand out with your rear hand to open the angle) Front kick to straight lead Hook kick to straight lead Rear leg roundhouse </ol>