<h>Warmups</h><ol> Shadow boxing 15 clap pushups 30 diamond pushups 30 seconds regular crunches (legs up) 30 seconds bicycle crunches 25 leg raises 30 seconds jumping side-to-side over a kicking shield 30 seconds rest 30 seconds jumping front-to-back over a kicking shield 10 squat thrusts </ol><h>Drills</h><ol> Mirror drill<ol>2 minutes regular 2 minutes, with person leading throwing side kick, parry with rear hand and stay as close as possible 2 minutes, person leading throws side kick, other person evades (with pat of hand) and returns straight lead </ol> 3 minutes single direct attack - low straight, backfist, straight lead, shovel hook corkscrew 3 minutes combinations<ol> straight lead, opponent returns straight lead, slip to the inside straight lead, cross, opponent returns cross, slip to the outside straight lead, hook, opponenet returns hook, bob and weave (put in the hit to the midsection - swiping) </ol> Countering attacks with rear leg roundhouse<ol> cut kick - move rear foot out and attack in with a semi-hook kick to the rear leg front kick - counter with a front kick to the groin (or placed pad) as soon as the person moves interception - counter with an interception to destroy the kick. Push open handed on the chest to get the feel for a punch to the head (it should knock the person off their kick) </ol> 3 minutes live round of hook kick, side kick, rear-leg roundhouse. </ol>