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Basic exercises
20 Cat dips
20 tuck jumps
15 bridges
20 star jumps
Breakfalls
Forward rolling breakfall
Backward rolling breakfall
Front breakfall, kick and forward roll
Back breakfall
Back forelap breakfall
Right and left side breakfalls
Handstand tuck forward roll
Techniques
Cross kick
Turning kick
Side kick
Block punch, hip throw with shoulder arm lock
Block punch, hip throw with crossover arm lock
Block punch, hip throw and follow up with double punch and forward roll
Defence from kick whilst on the ground (Types A, B and C)
Three armlocks from standing blows: 2 baton, 1 knife
Shoulder armlock (Types A and B)
Wrist locks (Types A. B and C)
Breaking hair grabs (Types A and B)
Ground techniques
Scarf hold (Kesa-gatame)
Broken scarf hold (Kuzure-kesa-gatame)
Arm bar from broken scarf hold (Kuzure-kesa-gatame - ude-gatame)
Chest hold (Mune - gatame)
Upper four quarters hold (Kami-shiho-gatame)
Neck lock from upper four quarters hold (Kami-shiho-gatame to neck lock)
Random attacks
Right hand hooking blow to the head
Left hand hooking blow to the head
Right hand downward blow to the head
Right hand back fist to the side of the head (with right leg forward)
Left hand reverse stance punch to the head
Contests
1 contest consisting of one three minute round of controlled sparring
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