LIVE TRAINING SESSION

OWOA MARTIAL ARTS

OWOA MARTIAL ARTS

HOW IT WORKS & COMMUNITY GUIDELINES

OWOA MARTIAL ARTS

MARTIAL ARTS IS ONLY USED IN A SELF-DEFENCE SITUATION

OWOA MARTIAL ARTS

PREPARE BEFORE WE BEGIN TRAINING

OWOA MARTIAL ARTS

TRAIN SAFELY / TRAIN TO YOUR LEVEL

OWOA MARTIAL ARTS

NO ABUSIVE COMMENTS / LEARN & GROW TOGETHER

OWOA MARTIAL ARTS

STEP BY STEP INSTRUCTION FROM BEGINNING ONWARDS

OWOA MARTIAL ARTS

WARM UP SETS / WORKING SETS / PRIOR STRETCHES

OWOA MARTIAL ARTS

RELEVANT QUESTIONS IN LIVE CHAT


SESSSION 1

21/03/20

MEDITATION INTRO 10 DEEP BREATHS – ARTICLE: (https://luccad.com/2019/11/27/meditation/) VID: (https://youtu.be/83sjdqT7ST8)
TECHNIQUE 1 BASIC STANCE (1ST STANCE)
TECHNIQUE 2 CHANGING GUARD (WU SAO)
TECHNIQUE 3 CENTRE LINE PUNCH
TECHNIQUE 4 VERTICAL PALM
TECHNIQUE 5 ARROW WALK (2ND STANCE)
TECHNIQUE 6 STEP & SLIDE FOOTWORK
EXERCISE PUSH UP (10) LEG RAISE (10) SUMO SQUAT (10) FROG KICKS (10) PLANK (1MIN) SIT UPS (10) CRUNCHES (10)

SESSSION 2

22/03/20

STANDING MEDITATION STANDING LIKE A TREE
RECAP SESSION 1 – BREATHING
BASIC STANCE OPEN/CLOSE
CHANGING GUARD
CENTRE LINE PUNCH
VERTICAL PALM
ARROW WALK STEP & SLIDE
TECHNIQUE 1 CENTRE LINE PUNCH – HIGH/LOW
TECHNIQUE 2 CENTRE LINE PUNCH HIGH/HIGH/LOW
TECHNIQUE 3 HORIZONTAL PALMS
TECHNIQUE 4 DOWNWARD PALM
TECHNIQUE 5 BASIC STAMP KICK 1-4 COUNT
TECHNIQUE 6 LAUNCH STEP
EXERCISE PUSH UP (15) LEG RAISE (15) SUMO SQUAT (15) FROG KICKS (15) SIT UPS (15) CRUNCHES (15) BURPEES (15)

SESSSION 3

23/03/20

WARM UP 1920s CHARLESTON – BASIC STEPS (TOUCH&STEP) SWIVEL
STANDING MEDITATION STANDING LIKE A TREE
RECAP SESSION 2 – CENTRE LINE PUNCH HIGH/LOW
CENTRE LINE PUNCH HIGH/HIGH/LOW
HORIZONTAL PALM
DOWNWARD PALM
REAR STAMP KICK
LAUNCH STEP
TECHNIQUE 1 WHIPPING PUNCH (BACKFIST) VERTICAL UPWARDS/DOWNWARDS
TECHNIQUE 2 WHIPPING PUNCH DIAGONAL UPWARDS/DOWNWARDS
TECHNIQUE 3 ELBOWS VARTICAL/HORIZONTAL
TECHNIQUE 4 FOOTWORK COMBO STEP SLIDE/LAUNCH STEP
EXERCISE DIMOND PUSH UPS (15) FROG KICKS (15) WIPERS (15) LUNGES 3 TIMES AROUND LUNGES PULSE (20)

SESSSION 4

24/03/20

WARM UP 1920s CHARLESTON – TAPS (FORWARD/BACK X3) SIDE TAPS (X3)
STANDING MEDITATION STANDING LIKE A TREE
RECAP SESSION 3 – WHIPPING PUNCH VETICAL VARIATIONS
WHIPPING PUNCH DIAGONAL VARIATIONS
ELBOWS VERTICAL/HORIZONTAL
FOOTWORK COMBO STEP SLIDE/LAUNCH STEP
TECHNIQUE 1 DIAGONAL ELBOWS
TECHNIQUE 2 DOUBLE STOMP KICK
TECHNIQUE 3 TRIANGLE STEP IN
TECHNIQUE 4 DIAGONAL STEP
EXERCISE CRAWL OUTS (15) LEG RAISES (15) 3 VARIANT PUSH UPS (15) LEG CIRCLES (15) FROG KICKS (15)

SESSSION 5

25/03/20

WARM UP 1920s CHARLESTON – SPINS
STANDING MEDITATION STANDING LIKE A TREE
RECAP SESSION 3 – DIAGONAL ELBOWS
DOUBLE STOMP KICK
TRIANGLE STEP IN
DIAGONAL STEP
TECHNIQUE 1 EYE STRIKE VERTICAL/HORIZONTAL
TECHNIQUE 2 BASIC PIVOT
TECHNIQUE 3 BASIC PIVOT WITH GAN SAO/DIP SAO
TECHNIQUE 4 DIAGONAL STEP WITH GAN SAO/DIP SAO
EXERCISE CRAWL OUTS (20) LEG RAISES (20) CRUNCEHS (20) FROG KICKS (20) MOUTAIN CLIMBERS – THAI KNESS – BUNNY HOPS

SESSSION 6

26/03/20

WARM UP  
SEATED MEDITATION FOCUS ON BREATHING
RECAP SESSION OPEN/CLOSE STANCE
CHANGING GUARD
CENTRE LINE PUNCH 1,2,3 &5
CENTRE LINE PUNCH HIGH/LOW
CENTRE LINE PUNCH HIGH/HIGH/LOW
VERTICAL PALM
HORIZONTAL PALM
DOWNWARD PALM
VERTICAL EYE STRIKE
HORIZONTAL EYE STRIKE
EYE STRIKE ARC
VERTICAL/HORIZONAL ELBOWS
DIGONAL ELBOWS
STEP & SLIDE FOOTWORK
LAUNCH STEP FOOTWORK
EXERCISE PUSH UPS WITH BREATHING (15) SIT UPS WITH BREATHING (15) WALL SQUAT

SESSSION 7

27/03/20

WARM UP  
SEATED MEDITATION FOCUS ON BREATHING
RECAP SESSION VERTICAL BACKFISTS
DIAGONAL BACKFISTS
BASIC PIVOT
BASIC PIVOT WITH SHAPES
STAMP KICK
DOUBLE STAMP KICK
TRIANGLE STEP IN
DIAGONAL STEP
DIAGONAL STEP WITH SHAPES
EXERCISE PUSH UPS WITH BREATHING (15) SIT UPS WITH BREATHING (15) WALL SQUAT

SESSSION 8

28/03/20

WARM UP  
SEATED MEDITATION FOCUS ON BREATHING
TECHNIQUE 1 CHANGING GUARD
TECHNIQUE 2 CENTRE LINE PUNCH
TECHNIQUE 3 CENTRE LINE PUNCH HIGH/HIGH/LOW
TECHNQIUE 4 HORIZONTAL ELBOW WITH SIDE STEP
TECHNIQUE 5 HORIZONTAL ELBOW WITH 180 SPIN
TECHNQIUE 6 VERTICAL ELBOW STEPPING FORWARD & BACK
TECHNIQUE 7 WHIPPING PUNCH WITH LAUNCH STEP
TECHNIQUE 8 STAMP KICK INTERCEPTION / WHIPPING PUNCH INTERCEPTION
TECHNIQUE 9 PAK SAO – BACKFIST IN 1 MOTION
EXERCISE PUSH UPS WITH BREATHING (15) SIT UPS WITH BREATHING (15) WALL SQUAT

SESSSION 9

8/05/20

WARM UP ALL JOINTS USING CIRCULAR MOTIONS 
Standing MEDITATION FOCUS ON BREATHING
TECHNIQUE 1 DOWNWARD DIAGONAL ELBOW
TECHNIQUE 2 UPWARD DIAGONAL ELBOW
TECHNIQUE 3 TRIANGLE STEP WITH VERTICAL ELBOW
EXERCISE ISOMETRICS POSITION 1-7
OWOA Martial Arts Online Academy