Urban Self-Defense exercises

6 floor exercises
inside
four
outside
sole to the sky
lunge
alternate knees

Essential postures
(kneel – squat – sit)

8 wrist stretches
inside
outside
fingers
thumb
pyramid
knuckles touching
twisted wrist
backwards hands

13 Techniques of Te
Te Form
Arm Rubbing / Mixing (2man)
Uke Waze Mawate
Dragon Tail
8 Point Hard
8 Point Soft
10 Point Soft
5 Steps
Empi Kata
Sticky Hands (2man)
Leg Discipline
Moving Stances

Sun Salutation A & B

Goju forms
Sanchin
Tensho
Gekisai Dai Ichi
Gekisai Dai Ni
Saifa
Sesan
Seiyunchin
Shisochin
Sepai
Sanseru
Kururunfa
Suparunpei

18 Capoiera movements
Jenga
Negative
Aou
Sapenio
Mae lua
Ole
Gira
Abdjahi
Switch
Chopa de costa
Chopa de front
Moving stretch
Caradahine
Chissora
Headstand (in movement)
Backbend (in movement)
Walk the circle
Cabsada

Beginning
Te Form
8 Point Hard
8 Point Soft
10 Point Soft
Empi Kata
Sanchin
Mawate
Sapenio
Jenga
Gira
Negative
Ole
Intermediate
Arm Rubbing / Mixing (2man)
Uke Waze (2man)
Dragon Tail
Leg Discipline
Gekisai Dai Ichi
Gekisai Dai Ni
Aou
Abdjahi
Chopa de costa
Chopa de front
Switch
Mae lua
Advanced
Moving Stances
5 Steps
Tensho
Sticky Hands (2man)
Goju form
Moving stretch
Walk the circle
Caradahine
Chissora
Backbend (in movement)
Headstand (in movement)
Cabsada
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