This workout focuses on ashi-sabaki and tai-sabaki.

This should take about 60 minutes.

The Sabaki Workout

1. Warm up

Always warm up thoroughly before exercise

 1. Kihon-Yon-Dosa

• 1 x slowly
• 2 x medium speed
• 2 x full speed
• 1 x slowly

2. Kihon-Uke-Kami

Kihon-Uke-Kami-Yon

• 1 x slowly
• 2 x medium speed
• 2 x full speed
• 1 x slowly

 3. Tai-Sabaki

Tai-Sabaki-Ichi

Peform the following reps for each of the  four Tai-Sabaki

• 1 x slowly
• 2 x medium speed
• 2 x full speed
• 1 x slowly

4. Happo-Geri

This is a unique Kihon, similar to Kihon-Uke-Kame-San.  If you are unsure of the sequence, use Gedan-Barrai and Gyaku-Zuki

• 1 x slowly
• 2 x medium speed
• 4 x full speed
• 1 x slowly

Focus on foot placement and inner groin strength

5. Kihon-Uke-Kami

Kihon-Uke-Kami-Ichi

Two steps forward and two back for Gedan Barrai, Age Uke, Soto Uke, Uchi Uke & Shoto Uke.

• 1 x slowly
• 2 x medium speed
• 2 x full speed
• 1 x slowly

Kihon-Uke-Kami-Yon

Line kata

• Gedan Barrai
• Age Uke
• Soto Uke
• Uchi Uke
• Shoto Uke
• Gedan Barrai, Gyaku-Zuki
• Age Uke, Gyaku-Zuki
• Soto Uke, Gyaku-Zuki
• Uchi Uke, Gyaku-Zuki
• Shoto Uke, Gyaku-Zuki
• Uraken in Kiba-Dachi
• Uraken (in Kiba-Dachi), Gyaku-Zuki
• Gedan Barrai, Uchi Uke (Kokutso-Dachi), Gyaku-Zuki
• Soto Uke, Age Uke, Gyaku-Zuki
• Shute Uke, Gyaku-Zuki, Uchi Uke (Kokutso-Dachi)
• Gedan Barrai (in Kiba-Dachi), Gyaku-Zuki, Shute Uke

6. Cool down

Always cool down and stretch thoroughly after exercise