Stances

• Sanchin Dachi

Strikes

• Ryutoken Tsuki (Jodan / Chudan)
• Nakayubi Ipponken (Jodan / Chudan)
• Oyayubi Ipponken (Jodan / Chudan)

Blocks

• Kake Uke (Jodan)
• Haito Uchi Uke (Chudan)

Kicks

• Uchi Haisoku Geri (Jodan)
• Oroto Uchi Kakato Geri 
• Oroto Soto Kakato Geri 
• Tobi Yoko Geri 

Renraku

• Oi Tsuki → Gyaku Tsuki → Oi Tsuki → Shita Tsuki (with head cover)
• Front Leg Jodan Mawashi Geri → Oi Tsuki → Gyaku Tsuki → Back leg Mawashi Gedan (Jodan) (with head cover)

Kata

• Yantzu 
• Tsuki No-kata 

Exercises

• 55 x normal push-ups
• 15 x push-ups on 2 fingers (then hold 10 sec)
• 100 x sit ups
• 70 x squats
• 20 x jumps