Sarah Molina

Email Philip here2021 Lockdown Challenge  video & printout

Green Belt

Complete challenges. Level up. At home.

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My Intermediate Class Achievements

Next: Blue Belt

CONDITIONING
Pushups: 32
Crunches: 64
 Squats: 100
 Set: Level 10
 Chain Sparring: 3 min
Plank: 3 min
 Hamstring: 4th fingers to floor
 V-Stretch: 90
KICK DEVELOPMENT
 Side: clear & hold, knee (E)
 Spin heel: midsection (L)
 Spin heel: midsection (R)
 Turning: midsection (L)
 Turning: midsection (R)
 Clock drill: jumpchange (L)
 Clock drill: jumpchange (R)
 Scaffold drill: instant (E)
 Suffixes: reverse side (E)
BREAKS
 Side Kick Break 1
 Back Kick Break 1
 Turning Kick: Break 1
SET COMBINATIONS
 Side > skipping side > gliding side
 Side back side


BREAK OPTIONS


Side: 6 from 6 (3 each foot)
Side: 3 from 5 (O)
Side: (P)
Back: 3 from 5 (P)
Back: 2 from 2 (1 each leg)
Turning: (P)
Turning: 20cm (P)

Next: Brown Stripe

CONDITIONING
 Pushups: 38
 Crunches: 76
 Squats: 120
 Set: Level 11
 Chain sparring: 6 min
 T-Test: 6 min
Hamstring: 2nd fingers to floor
 V-Stretch: 100
KICK DEVELOPMENT
 Side: clear & hold, thigh (E)
 Spin heel: chest (L)
 Spin heel: chest (R)
 Turning: chest (L)
 Turning: chest (R)
 Back: random prefixes (L)
 Back: random prefixes (R)
✓ Axe kick: midsection (P)
 Suffixes: Back kick (E)
BREAKS
 Side Kick: Break 1
 Side Kick: Break 2
 Back Kick: Break 1
 Back Kick: Break 2
 Turning Kick: Break 1
 Your Choice: Break 1
SET COMBINATIONS
Back > stepping back
Side > jumpchange back
TRADEMARK COMBOS
Approved for development

 Double #1 decided
 Double #2 decided


BREAK OPTIONS


Side: BR Stance (O)
Side: BR stance (P)
Side: (O)
Side: BR stance (P)
Side: 3 from 5 (P)
Side: (O)
Back: 6 from 6 (3 each leg)
Back: (O)
Back: (P)
Back: (P)
Turning: (O)
Turning: 20 cm (O)
Turning: (P)
Spinning Heel: 12cm (P)

Next: Brown Belt

CONDITIONING
Pushups: 45
Crunches: 90
Squats: 145
Set: Level 12
Chain sparring: 9 min
Plank: 4 min 30
Hamstring: 5th fingers to floor
V-Stretch: 110
KICK DEVELOPMENT
Side: clear & hold, belt (E)
Spin heel: chin (L)
Spin heel: chin (R)
Turning: head (L)
Turning: head (R)
Jumping front: chin (P)
Jumping turning: chest (P)
✓ Jumping side: midsection (P)
✓ Suffixes: double side (P)
BREAKS
 Side Kick: Break 1
 Back Kick: Break 1
 Turning Kick: Break 1
 Your Choice: Break 1
 Your Choice: Break 2
SET COMBINATIONS
 Skipping jab > spinning heel
 Spinstep spinning heel
TRADEMARK COMBOS
Approved for development

Triple #1 decided
 Triple #2 decided
 Triple #3 decided
Sparring ready

 Double #1 certified
Double #2 certified


BREAK OPTIONS


Side: BR Stance, 4/4 (2 each leg)
Side: 6/6 (3 each leg)
Side: BR Stance (O)
Side: (P)
Side: leading leg (P)
Back: 6/6 (3 each leg)
Back: 6/6 j/c (3 each leg)
Back: 6/6 step (3 each leg)
Back:  (O)
Back:  (O)
Turning: 2/2 j/c (1 each leg)
Turning: (O)
Spinning Heel: 16cm (P)

Next: Black Stripe

CONDITIONING
Pushups: 52
Crunches: 105
Squats: 170
Set: Level 13
Chain sparring: 12 min
50 kicks: back (E)
50 kicks: j-ch turning (E)
Hamstring: thumbs to floor
Front raise: head (E)
Side raise: head (E)
V-Stretch: 120
KICK DEVELOPMENT
Side: clear & hold, midsection (E)
Spin heel: chin (E)
Spin heel: double, chin (P)
Turning kick: head (E)
Jumping back: into bag (P)
BREAKS
 Side Kick: Break 1
 Back Kick: Break 1
 Turning Kick: Break 1
 Spinning Heel: Break 1
SET COMBINATIONS
Double side > j-ch spin heel
Spin heel > j-ch back
TRADEMARK COMBOS
 All 2×2, 3×3 showcased
TECHNIQUE SHOWCASE
Videos
 Side kick | Left | Right |
Back kick | Left | Right |
 Turning kick | Left | Right |
 Spinning heel kick | Left | Right |
TRADEMARK COMBOS
Sparring ready

Triple #1 certified
Triple #2 certified
Triple #3 certified
OTHER
 Intermediate Pattern


BREAK OPTIONS


Side: >> 6/6 (3 each leg)
Side: 6/6 J/C (3 each leg)
Side:
2/2 B/R Stance (1 each leg)
Side: 2/2 B/R stance (1 each leg)
Side: 3/5 (O)
Side: 3/5 (P)
Side: (O)
Back: 3/5 (P)
Back: 2/2 (1 each leg)
Back: (P)
Back: 6/6 J/C (3 each leg)
Back: J/C (P)
Turning:
chambered (P)
Turning: J/C (P)
Spinning Heel: 24 cm (P)
Spinning Heel: 12 cm (O)

Orange Board | Green Board | Blue Board | 19mm pine | (E) Each leg | (P) Preferred leg | (O) Off Leg

My Power Profile

0
Side Kick (L)
0
Front Kick (L)
0
Back Kick (L)
0
Turning Kick (L)
0
Side Kick (R)
0
Front Kick (R)
0
Back Kick (R)
0
Turning Kick (R)
0
Total

To Earn my Black Belt…

Any 40

of the 75 Black Belt Achievements listed below

At least 7

in each of the four categories

Backfilled

any missing Beginner or Intermediate Achievements

First Aid

Must have current First Aid Certificate. (Or Junior First Aid Certificate if under 15)

Provisional

Provisional Black Belt is awarded once you’ve completed 20 of the 40 Achievements.

Breaks

SIDE KICK
 Any stance:   (P)
 5 from 5:   (E)
 Leading leg: 2 from 2 (E)
 Jumpchange: (E)
 BR, arms pinned: (E)
 Back stance: (P)
 Gliding:  (P)
 Concrete: Besser block cap (P)

BACK KICK
 5 from 5:   (E)
 Back stance:  (P)
 Stepping:  (P)
 Back stance:  (O)
 Back stance:  (P)
 Jumpchange:   2 from 2 (E)
 Jumpchange: >>> (E)

SPINNING HEEL KICK
 Back stance:   2 from 2 (E)
 Back stance:   (O)
 Stepping:   (P)
 Jumpchange:   (P)

TURNING KICK
 Back stance:   (P)
 Speed break:   low/high (P)
 Chambered:   (O)
 Leading leg:   2 from 2 (E)

AERIAL KICKS
 Jumping back:   (O)
 Jumping back:   (P)
 Jumping spin heel:   (O)
 Jumping spin heel:   (P)
 Jumping turning:   (O)
 Jumping turning:   (P)
 Flying side:   (P)

OTHER BREAKS
 Front Kick:   2 from 2 (E)
 Front Kick:   (P)
 Axe kick:   2 from 2 (E)
 5 from 5:   Own choice
 10 from 10:   Own choice
 Palm heel:   (P)
 Horizontal Elbow:   (P)

Technique

TRADEMARK COMBOS
 Quad #1: certified
 Quad #2: certified
 Quad #3: certified
 Quad #4: certified
 Grand Tour: Showcase all TCs*

* Demonstrate all your doubles, triples and quads combinations, preferred and mirrored.

PATTERNS
 Pattern tour: Beg, Int, Adv
 Your pattern: Create & Master

ACCURACY TESTS
 20/20:  J/change back kick (E)
 40/40: Cycle 4 core kicks* (E)

* Side & back kicks to green board, turning & spinning heel to head high mitt. Flow is Side (E)>Back (E)>Turning (E)>Spinning heel (E), then loop.

OTHER
 Side: clear & hold, chest (E)
 Linear kicks: Video (E)*
 Lateral kicks: Video (E) **
 Aerial kicks: Video (E) ***

* (1) Side • (2) Leading leg side • (3) Back •  (4) Stepping back • (5) Jumpchange back • (6) Front
** (1) Turning • (2) Leading leg turning •  (3) Jumpchange turning • (4) Spinning heel • (5) Jumpchange spinning heel • (6) Stepping spinning heel
*** (1) Jumping front • (2) Jumping side • (3) Jumping back • (4) Jumping turning • (5) Jumping spinning heel • (6) Flying side

Conditioning

CORE FITNESS
Pushups: 60
Crunches: 120
Squats: 200
Set: Level 14
Chain sparring: 15 minutes
Plank: 6 min
 T-Test: 9 min
 Defending sparring: 6 min
 10 km run: 65 min or better
 Stress test: 180 kicks*

* to heavy bag: side (E)>jumpchange turning (E)>jumpchange back (E) and loop

FLEXIBILITY
 Front splits: each way
Butterfly: knees on floor
Hamstring: knuckles on floor
V-Stretch: 140

Self Defence

AVOIDANCE & CONTROL
 Prevention & de-escalation
 Basic takedowns 1-5
 Basic takedowns 6-9

RESPONSE TO RESTRAINT
 Chokes & headlocks 1-6
 Clothing grabs 1-5
 Same side wrist grabs 1-6
 Cross wrist grabs 1-6

DEFENCE AGAINST ATTACK
 Punch defence 1-5
 Punch defence 6-10
 Basic knife defence 1-6

SHOWCASE (Compulsory)
 Presentation: any 15*

*Demonstrate to any four classes, with commentary

Plastic Orange | Green | Blue | Brown | Black |      Pine 12mm | 15mm | 19mm |      Leg (E) Each | (P) Preferred | (O) Off

My Trademark Combos

Doubles

A: To be decided before Brown Stripe
B: To be decided before Brown Stripe

Triples

A: To be decided before Brown Belt
B: To be decided before Brown Belt
C: To be decided before Brown Belt

Quads

A: To be decided before Black Tip
B: To be decided before Black Tip
C: To be decided before Black Tip
D: To be decided before Black Tip


Grey: In development  |  Blue: Certified for sparring

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: x-ray stop (P)
✓ Back: clock drill (E)
✓ Spin heel: wall supported (E)
✓ Spin heel: concept demo (P)
✓ Turning: belt (P)
✓ Turning: wall supported (E)
BREAKS
✓ Side:  3 from 5 (P)
✓ Back:  (P)
SET COMBINATIONS
✓ Front > side
✓ Side > back
OTHER
 Beginner pattern

My Black Belt Achievements

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

Technical

Conditioning

TRADEMARK COMBOS
 Quad #1: certified
 Quad #2: certified
 Grand Tour: All 2×2,3×3,4×4

PATTERNS
 Pattern tour: Beg, Int, Adv
 Your pattern: Create & Master

CONTROL & ACCURACY
 12/12:  J/change back kick (E)
 Side: 
clear & hold, chest (E)

TECHNIQUE VIDEOS
 Side kick: 4 in a row each leg
 Back kick: 4 in a row each leg
 Turning kick: 4 in a row each leg
 Spinning heel: 4 in a row each leg
 Side/Back/Side/Back: each way

CORE FITNESS
Pushups: 60
Crunches: 120
Squats: 200
Set: Level 14
Chain sparring: 15 minutes
Plank: 6 min
 T-Test: 9 min
 Defending sparring: 6 min
 Stress test: 180 kicks*

* to heavy bag: side (E)>jumpchange turning (E)>jumpchange back (E) and loop

FLEXIBILITY
✓ Front splits: each way
Butterfly: knees on floor
Hamstring: knuckles on floor
V-Stretch: 140

RAW POWER
 Powerscore: 120,000 or greater
 Level 5: Any two techniques

Breaking

Self Defence

SIDE KICK
 Any stance:   (P)
 5 from 5:   (E)
 Leading leg: 2 from 2 (E)
 Jumpchange: (E)
 BR, arms pinned: (E)
 Back stance: (P)
 Gliding:  (P)
 Concrete: Besser block cap (P)

BACK KICK
 5 from 5:   (E)
 Back stance:  (P)
 Stepping:  (P)
 Back stance:  (O)
 Jumpchange:   2 from 2 (E)
 Jumpchange: >>> (E)

SPINNING HEEL KICK
 Back stance:   2 from 2 (E)
 Back stance:   (O)
 Stepping:   (P)
 Jumpchange:   (P)

TURNING KICK
 Back stance:   (P)
 Speed break:   low/high (P)
 Chambered:   (O)
 Leading leg:   2 from 2 (E)

AERIAL KICKS
 Jumping back:   (O)
 Jumping back:   (P)
 Jumping spin heel:   (O)
 Jumping spin heel:   (P)
 Jumping turning:   (O)
 Jumping turning:   (P)
 Flying side:   (P)

OTHER BREAKS
 Front Kick:   2 from 2 (E)
 Front Kick:   (P)
 Axe kick:   2 from 2 (E)
 5 from 5:   Own choice
 10 from 10:   Own choice
 Palm heel:   (P)
 Horizontal Elbow:   (P)
 Twisting:  (P)
 Twisting:  2 from 2 (E)

Control Fundamentals
• Basic escort hold
• Chicken wing
• Gooseneck
• S-Bend lock
• Controlling (on back)
• Controlling (on stomach)
• Controlling (Basing against wall)
• Transitioning from back to stomach

Basic Takedowns 1-5
• Takedown 1
• Takedown 2
• Takedown 3
• Takedown 4
• Takedown 5

Basic Takedowns 6-9
• Takedown 6
• Takedown 7
• Takedown 8
• Takedown 9

Knife Defence principles
• Positioning & awareness
• Parrying
• Trapping
• Disarms

Knife control & takedown
• vs thrust (double stab, Vidler, KB2)
• vs ice pick (redirect, #3 trap)
• vs sewing machine
• vs double slash

Defence vs chokes & holds
• vs single hand choke
• vs double hand choke
• vs side headlock
• vs rear choke
• vs bearhug

Defence against grabs
• vs single lapel grab
• vs double lapel grab
• vs shoulder grab
• vs same side wrist grab
• vs opposite side wrist grab
• vs lapel behind neck
• vs double shirt grab from behind
• vs double wrist grab

Demonstration
• Narrated demonstration (any 12 techniques)
• vs random attacks
• “White shirt, red Texta” test

Front Kick (L)

7,083 Ward, Cael
7,070 Loh, Nicholas
6,464 Johnston, Matthew
5,202 Pedler, Michael
4,357 Christopherson, John
3,875 Guesnon, Julian
3,719 McCarthy-Lee, Max
3,604 Jorgensen, Kit
3,470 Sheldon, Riley
3,332 Earle, Georgia
3,186 De Feijter, Jonathan
3,135 Scott, Georgina
3,096 Dhillon, Bishan
3,046 Murphy, Ethan
2,554 Earle, Melinda
2,383 Fard, Anahita
2,367 Caldwell, Luke
2,183 Ward, Kiara
2,162 Joseph, Eliah
1,988 Crowden, Niamh

Side Kick (L)

16,762 Ward, Cael
14,307 Johnston, Matthew
10,339 Zahedpur, Kasra
7,096 Pedler, Michael
6,995 Loh, Nicholas
6,618 Ward, Cian
5,607 Dundas-smith, Hannah
5,220 Sheldon, Riley
4,792 Dhillon, Bishan
4,766 Murphy, Ethan
4,449 Scott, Georgina
4,420 Power, Matt
4,333 McCarthy-Lee, Max
4,162 Kartchner, Jackson
3,842 Rai, Aaditya
3,680 Christopherson, John
3,219 De Feijter, Jonathan
3,002 Farzan, Dario
2,976 Caldwell, Luke
2,974 Jorgensen, Kit

Back Kick (L)

12,973 Ward, Cian
12,962 Johnston, Matthew
9,346 Zahedpur, Kasra
6,854 De feijter, Daniel
6,353 Ward, Cael
5,278 Dhillon, Bishan
5,160 Tattersall, Soraya
4,903 McCarthy-Lee, Max
4,682 Rai, Aaditya
4,266 Pedler, Michael
3,934 Murphy, Ethan
3,713 Power, Matt
3,543 De Feijter, Jonathan
3,146 Tsoulias, Andreas
3,130 Guesnon, Julian
3,121 Jorgensen, Kit
2,946 Farzan, Dario
2,943 Ward, Kiara
2,757 Scott, Georgina
2,528 Vallam, Lakshay

Turning Kick (L)

12,664 Sheldon, Riley
11,481 Ward, Cael
10,676 McCarthy-Lee, Max
10,136 Loh, Nicholas
10,126 Farzan, Dario
10,002 Jorgensen, Kit
8,310 Vallam, Lakshay
7,071 Guesnon, Julian
5,368 Johnston, Matthew
4,718 Pace, Mika
4,600 Rai, Aaditya
4,503 Power, Matt
4,186 Tsoulias, Andreas
4,046 Hodgens, Celeste
3,449 Christopherson, John
3,323 Crowden, Niamh
3,035 Pedler, Michael
2,925 Mahajan, Aarush
2,706 Dhillon, Bishan
2,658 Wootten, Caitlin

Side Kick (R)

28,876 Gleeson, Bevan
20,514 Vidler, Alex
19,806 Ward, Cael
16,995 Johnston, Matthew
15,620 Zahedpur, Kasra
14,839 Vidovic, Zane
14,750 Murphy, Ethan
13,979 Ward, Cian
13,758 Grgic, Oliver
11,193 McCarthy-Lee, Max
11,096 Pedler, Michael
11,016 Randhawa, Aayush
10,813 Power, Matt
9,856 Jorgensen, Kit
9,468 De feijter, Daniel
9,096 Kartchner, Jackson
7,385 Scott, Georgina
7,159 Pandy, Fergus
6,737 Biddle, Charyssa
6,493 Frizell, Jack

Front Kick (R)

14,461 Gleeson, Bevan
12,365 Ward, Cael
10,737 Johnston, Matthew
8,177 Rai, Aaditya
7,014 Ward, Cian
6,516 Pandy, Fergus
6,229 Zahedpur, Kasra
5,982 De feijter, Daniel
5,364 McCarthy-Lee, Max
4,906 Loh, Nicholas
4,897 Guesnon, Julian
4,648 Christopherson, John
4,452 Murphy, Ethan
3,778 Pracy, Oliver
3,396 Kartchner, Jackson
3,363 Scott, Georgina
3,163 Dundas-smith, Hannah
3,020 Hodgens, Celeste
2,891 Earle, Georgia
2,868 Jorgensen, Kit

Back Kick (R)

18,556 Ward, Cael
15,826 Murphy, Ethan
12,697 Ward, Cael
11,230 Jorgensen, Kit
10,890 Kartchner, Jackson
9,380 Zahedpur, Kasra
8,865 McCarthy-Lee, Max
8,363 Ward, Cian
8,035 Gleeson, Bevan
7,827 Rai, Aaditya
7,799 Power, Matt
6,748 Dundas-smith, Hannah
6,599 Pedler, Michael
6,536 Loh, Nicholas
6,361 Dhillon, Bishan
5,815 Mahajan, Aarush
5,654 De feijter, Daniel
5,417 Memmolo, Declan
5,298 Pandy, Fergus
5,173 Randhawa, Aayush

Turning Kick (R)

40,133 Vidler, Alex
37,674 Ward, Cael
28,654 Gleeson, Bevan
26,759 Vidovic, Zane
26,465 Ward, Cian
20,445 Zahedpur, Kasra
20,049 Loh, Nicholas
19,103 Memmolo, Declan
18,230,Johnston, Matthew
17,978 Dhillon, Bishan
17,856 Pedler, Michael
16,127 De feijter, Daniel
14,796 Jorgensen, Kit
13,473 Sheldon, Riley
12,834 McCarthy-Lee, Max
12,192 Roberts, Isaac
11,474 Kartchner, Jackson
10,261 Rogers, Ben
10,172 Guesnon, Julian
9,890 Christopherson, John

Recommended Next Achievements

0
Michael
Pedler
0
Julian
Guesnon
0
Nicholas
Loh
0
Matthew
Johnston
0
Bishan
Dhillon
0
Max
McCarthy-Lee
0
Cael
Ward
0
Cian
Ward
0
Kit
Jorgensen
0
Celeste
Hodgens
0
Luke
Caldwell
0
Declan
Memmolo

Recommended Next Achievements

Cards go here

Header Here


What you need to do:

Details of pathway go here. Can run a few lines long, tailored to each student.

Achievement Earned:
1-6 Breaking Achievements

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What you need to do:

Details of pathway go here. Can run a few lines long, tailored to each student.

Achievement Earned:
1-6 Breaking Achievements

Header Here


What you need to do:

Details of pathway go here. Can run a few lines long, tailored to each student.

Achievement Earned:
1-6 Breaking Achievements

Header Here


What you need to do:

Details of pathway go here. Can run a few lines long, tailored to each student.

Achievement Earned:
1-6 Breaking Achievements