• Warm-up (Trainer Naoki Sakaguchi)
  ·Importance of warm-up
  ·Hip joint stretch
  ·Front thigh stretch
  ·Front chest stretch
  ·Spine / Back thigh stretch
  ·Flank stretch
  ·4 points support movement
  ·Stabilize the axis
  ·Step in Sonoba
  ·Side step in Sonoba
  ·Kamae and changing footsteps
  ·Wide stance to knee touch
• Step-up
• Relaxed arms and Kizamizuki from a distance
• Close distance and rapid One Two
  ·Front foot (Kenken) step
  ·The first is at a distance and you come in on the second
  ·Go-no-sen
• Front leg Jodan-keri
  ·Firmly raise your knees
  ·Reversing with the pivot foot (rotation)
  ·Front leg turning Keri
  ·Open your hip joint
• Practice holding your knee high
  ·How to execute a Keri that looks good
  ·Executing an Uramawashi
• Uramawashi
  ·Come forward (Sen-no-sen)
  ·Move back (Go-no-sen)
  ·Tips for Uramawashi (Side and Backwards)
  ·Close combat
• Cool-down (Trainer Naoki Sakaguchi)
  ·Importance of cool-down
  ·Breathe slowly
  ·Crotch and thigh stretch
  ·Buttocks stretch
  ·Front thigh stretch
  ·Waist stretch
  ·Front chest stretch
  ·Flank / Back stretch
  ·Deep-breathing with spread-eagled
• Message from Nishimura Ken Sensei

92 min.

*Japanese and English