Kihon: Upper body basics

1. Seiken oi tsuki - right foot forward, right hand straight punch
2. Jodan oi tsuki - right foot forward, right hand upper cut
3. Seiken gyak tsuki - right foot forward, left hand reverse punch
4. Jodan gyak tsuki - right foot forward, left hand reverse upper cut
5. Jodan uke, seiken gyak tsuki - right foot back, left hand upper-section forearm block, right hand reverse punch
6. Chudan uke, seiken gyak tsuki - right foot back, left hand mid-section block, right hand reverse punch
7. Gedan barai, seiken gyak tsuki - right foot back, low-section block, right hand reverse punch
8. Jodan uki, go den juk tsuki - right foot back, left hand upper-section forearm block, five consecutive punches (starting with the reverse right hand)
9. Chudan uke, go den juk tsuki - right foot back, left hand mid-section forearm block, five consecutive punches (starting with the reverse right hand)
10. Gedan barai, go den juk tsuki - right foot back, left hand low-section forearm block, five consecutive punches (starting with the reverse right hand)
11. Jodan tegata uke, jodan gyak tsuki - right foot back, left knife hand overhead block, right hand reverse uppercut
12. Tegata barai nukite - right foot back, left knife hand mid-section block, right spear hand strike to solar plexis
13. Shuto uchi, shuto uchi - right foot forward, right knife hand low block, left knife hand strike to jaw
14. Ura uchi, seiken gyak tsuki - right foot back, left hand deflection, back fist and right hand reverse punch
15. O-uchi, o-uchi - right foot forward, two roundhouse punches to mid-section
16. Hige noata tsukia - right foot back, cat stance, right elbow strike

Kihon: Lower body basics

1. Mae geri - front snap kick
2. Hiza geri - knee kick (practiced both out & up)
3. Shoba geri - side pivot kick
4. Mae konate - heel thrust kick
5. Ushiro geri - back kick
6. Shoba konate - cross kick
7. Sokuto geri - forward angle kick
8. Yoko geri - side kick
9. O toshi geri - forward angle squat kick

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