9/20/07 - SBD - Gilmore Sa Bom

Last night we started by drilling our basics from white belt to dan. After that we did a kicking/ab drill.

There were 3 people in our group and we had 1 standing bag. We did 5 kicks each leg and then laid the standing bag down on its side. You would lay on top of the bag with your torso hanging off while one of your partners held your legs. We switched between 15 extended sit ups or 10 side (oblique) sit ups per side. The partner who was not holding or doing the sit ups did jumping jacks. We then switched and once all of us were done we picked the bag up and started on a different kick. After the kicks were done, the bag went back down and we did more sit ups. Wash, rinse, and repeat.

All of the kicks we did:

• front
  
• round
  
• step behind side
• inside outside
  
• jumping front
• jumping back
• wheel
• 360 back

There might have been one or 2 more kicks but that was pretty much it.

We ended the class with another ab exercise. We lined up (4 in our row) and grabbed a medicine ball. while the first person was doing the medicine ball the rest had to do some sort of ab exercise, their choice. The person with the medicine ball had to do sitting trunk twists. Lock your ankles, lean back, feet off the ground, rotate with ball. We had to do 15 reps. Once we were done, pass the ball to the next person in line and start doing your choice of ab exercises. We had to do 4 rounds of that.