Test Test

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Green Belt

My Beginner Class Achievements

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

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

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)
✓ Back: Rotation Drill (Right)
✓ Back: 
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

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

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

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

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)
✓ Back: Rotation Drill (Right)
✓ Back: 
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

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

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