Emily Bowd

White Belt

Complete challenges. Level up. At home.

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My Beginner Class Achievements

Next: Yellow Belt

CONDITIONING
✓ Pushups: 10
✓ Crunches: 24
✓ Squats: 40
✓ T-Test: 1 minute
KICK DEVELOPMENT
 Front: front raising (E)
✓ Front: instep to bag (P)
✓ Side: checklist, 4 in 60 seconds
 Side: wall, raise & hold (E)
✓ Side: diagonal stamp (E)
✓ Side: reclining (E)
STANCES
Back stance
Forward stance
Horseriding stance
OTHER
✓ How to make a fist
✓ Switched

Green Stripe

CONDITIONING
 Pushups: 15
 Crunches: 32
 Squats: 52
Jump test: 360
 Stretch prep: V
Stretch prep: Butterfly
Stretch prep: Front split

KICK DEVELOPMENT
 Front: snap kick to stage (E)
 Side: checklist, 6 in 60 seconds
 Side: wall, inch kick (E)
 Side: clear & hold, shin (E)
 Side: wall, slow (E)
 Side: bending ready stance (E)
 Spin heel: wall, slow arc (E)
 Turning: scaffold drill (E)
OTHER
Sparring guard check
 HR stance punching
 Palm heel block

Green Belt

CONDITIONING
 Pushups: 20
Crunches: 40
 Squats: 64
 T-Test: 3 min
Hamstring: Touch toes
KICK DEVELOPMENT
Side: checklist, 9 in 90 seconds
Side: wall, fast (E)
 Side: gliding (E)
 Side: Rotation Drill (Right)
✓ Side: Rotation Drill (Left)

 Back: wall supported (E)
 Spin heel: wall, fast arc (E)
 Spin heel: spin only (E)
✓ Spin heel: bag smash (P)

 Turning: wall, 1st stage (E)
 Turning: wall, 2nd stage (E)
BREAKS
 Front: (P)
 Side: Each leg (5 tries max)
STRIKING TECHNIQUES
 Palm heel strike

Blue Stripe

CONDITIONING
Pushups: 25
Crunches: 52
Squats: 80
Set: Level 9
Plank: 1 min
Hamstring: 3rd fingers to floor
KICK DEVELOPMENT
Side: wall, double (E)
Side: reverse (E)
Side: back stance, belt (E)
Back: clock drill (Right)
Back: clock drill (Left)
Spin heel: bag smash (O)
Spin heel: concept demo (P)
Turning: bag smash (P)
Turning: wall supported (E)
Turning: 2 mitts (P)
BREAKS
Side: 3 from 5 (P)
Back: (P)
SET COMBINATIONS
Side > back
FINAL BEGINNER CLASS TEST
10 randomly selected Achievements from entire beginner syllabus

Orange Board | Green Board | (E) Each leg | (P) Preferred leg

My Intermediate Class Achievements