Shane's Martial Arts Institute

-- White Belt to Yellow Belt -Warm Ups

1.
2.
3.
4.

10 Knee bends
10 Side to side bends
10 Cat push-ups
5 One leg knee bends on each
leg
5. 10 Sit-ups

6. 5 Side sit-ups on each side

7. Sit with legs apart, rotate right to left head to knee
20 times
8. Sit with legs in front, head to knee 10 times then
hold 30 seconds
9. Pull legs in, head to ankles 10 times

Basic Stances, Punches and Kicks

1. Horse stance w/ reverse punch
2. Bo stance w/ front kick
3. Side stance w/ side kick

4. Sparring stance w/ jab, cross, hook, uppercut

5. Bo stance w/ hit kick
6. Sparring stance w/ roundhouse kick

Self-Defense Techniques: 1-12

1. Front hair pull
a. Hit hand, grab hand and hit elbow, turn to arm bar/wristlock, kick w/ outside leg
2. Front neck choke
a. Head down and to the side, break up, chop down to collarbones, pull neck down, knee
b. Pull elbow down to body, turn to arm bar/wristlock, kick w/ outside leg
c. Pull elbow down to body, turn back to throw opponent off balance, leg sweep
d. Straighten fingers, praying mantis push into the throat
e. Fists palm up, hit w/ knuckles to pressure point behind the elbow
f. Hands open, tigers mouth strike into elbow joints collapsing joint and pushing up
3. One hand shirt grab
a. Grab wrist w/ opposite hand, push thumb down and back
b. Grab wrist, turn over to make triangle (wrist, elbow and nose), lean into the wrist turning it up
c. Grab wrist, turn over to arm bar while stepping into opponent, back kick to groin
4. Two hand shirt grab
a. Step across, block and push through w/ forearm, spinning back fist to head
5. Snap push
a. Drop down, turn shoulders and hit up into sternum
6. Constant push
a. Grab arms palm up, take 2 steps back then 1 to the side and throw into wall
b. Grab arms palm up, take 2 steps back then 1 to the side, pull to knee, chop to neck and spine
7. High finger lock
a. Take elbow over, opposite hand comes under trapping opponents arm, back fist
8. Shoulder finger lock
a. Elbows up then out to sides and pull down, butterfly strike up to chin
9. Low finger lock
a. Kick outside of hand, kick the groin, punch to the face palm up
10. Reverse finger lock
a. Lean into opponent, knee to groin
11. Wrist lock down
a. Elbow up to the chin then over top, grab w/ opposite hand in wristlock, back fist
12. Wrist lock to side
a. Step behind opponent, grab hair and pull back while flipping hand free, chop to the neck

Shane's Martial Arts Institute

-- White Belt to Yellow Belt -Sparring Techniques: 1-10
1.
2.
3.
4.
5.

Punch palm up
Front leg kick with two hand punch
Jump, trap kick, front kick, punch
Jump, sweep, side kick, punch
Jump, punch, punch, roundhouse kick

6.
7.
8.
9.

Jump, back sweep, front kick, punch

Hook kick
Jump, cover, sweep, punch
Jump, side kick, block down to bow
stance
10. Jump, knee up, block, chop

Short Katas: 1-10

1. Punch w/ HB, block down
2. Punch w/ HB, block down, block up, punch w/ HB, hit kick
3. Thrust w/ HB, punch w/ HB, hit kick
4. Block, grab, sweep
5. Jump double kick
6. Punch w/ HB, double smash w/ HB, block back, double smash w/ HB, hit kick
7. Block, grab, sweep, back sweep holding opponents arm, front kick
8. Front kick, side kick, turn right, right foot back kick, Ieft foot back kick
9. Front kick, front kick, same foot back kick, other foot back kick
10. Block to a horse, block in, lunge punch, block out, lunge punch

*Starts right foot forward bow stance -opposite hand out and rotates
5 and 6 are both right foot out
HB = Head Block

Other Techniques
1. Trapping hands