Recommended warm-up:
10 push-ups
20 sit-ups
butterfly stretch 4 times
straddle stretch 4 times each side and to the center
standing leg stretch 4 times
Basic Hand Techniques:
1. front stance middle punch
2. front stance high block
3. front stance low block
4. back stance middle forearm block
Basic Kicking Techniques:
1. front kick
2. round kick
3. inside heel kick
Combination Techniques:
1. low block, reverse punch, front kick, front kick
2. inside forearm block, reverse punch, front kick, inside heel kick
3. outside forearm block, reverse punch, front kick, round kick
Self-Defense Techniques:
1. escape from a straight wrist grab
2. escape from a cross wrist grab
Form:
#1 Chon Ji