White Belt Class no. 4 - Trithletes Club

Basics of TaeKwonDo Class No.4

Warmup (Each Exercise for 30sec with no rest)

1. Jumping Jacks
2. Jumping Lunges
3. Step Change (both Sides count 1)
4. Windmills or cross hand
5. 3 step stretch (stand in Half side split then bring hands in front, center and back)
6. Leg crosses in juming jacks
7. Trunk twists
8. Hips twists
9. Hips rotation in open legs.
10. Knee circles
11. Leg stretching dynamic situps side-by-side full feet, and toe
12. Socket Stretch 
13. Lunges forward: Steps 20x 
14. Hamstring Stretch and quad Stretch

Pivot Practice:

Chamber Ap Chagi to dollyo chagi then again to ap chagi then land the foot in back

when chaber dollyo chagi push hips forward

Conditioning:

Use Chair or Wall to balance ==> Extend Dollyo Rotations Clock and anti clock wise 5 each Side rotations each leg 3sets

Cool down:

1. Quad Stretch
2. Hip and Glute Stretch
3. Ribs Stretch
4. Cobra Stretch
5. Socket Stretch
6. Sitting on one leg Hamstring Stretch
7. Horse Squat Stretch
8. Full Side Splits
9. Full Front Splits
10. Again Full Side Splits
11. Hip Twists
12. Butterfly

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