Sarah Molina

Email Philip here | Plank Challenge video & printout

Green Belt

Complete challenges. Level up. At home.

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NEW CARDS
FLIP CARDS

My Beginner Class Achievements

Yellow Belt

CONDITIONING
✓ Pushups: 10
✓ Crunches: 24
Squats: 40
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
✓ How to make a knife hand
✓ Switched

Green Stripe

CONDITIONING
✓ Pushups: 15
✓ Crunches: 32
Squats: 52
◊  Jump test: 360
✓ Stretch demo: V
Stretch demo: Butterfly
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)
◊  Back: 2 stage drill, stopping (E)
Spin heel: wall, X-ray smash (E)
Turning: scaffold drill (E)
OTHER
Blocks: high/outer forearm/low
◊  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: BR stance, knee (E)
✓ Back: wall supported (E)
Back: 2 stage drill, flowing (E)
✓ Spin heel: wall, slow arc (E)
✓ Spin heel: spin only (E)
Turning: wall, 1st stage (E)
Turning: wall, 2nd stage (E)
BREAKS
✓  Front: (P)
✓  Side: 5 attempts (E)
STRIKING TECHNIQUES
✓ Back fist vs Hammer fist
✓ Palm heel strike

Next: 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