Janaki Garrick

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Yellow Belt

My Beginner Class Achievements

Yellow Belt

CONDITIONING
☑️ Pushups: 10
☑️ Crunches: 24
☑️ Squats: 40
☑️ T-Test: 1 min

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

Next: Green Stripe

CONDITIONING
☑️ Pushups: 15
☑️ Crunches: 32
⬛️ Squats: 52
⬛️ Jump test: 360
☑️ Stretch prep: V stretch
☑️ 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