Kihon

From Shizentai:

1. Sonoba Tsuki (Choku Tsuki) x 10 Times

From Gedan Barai in Zenkutsu Dachi:

2. Chudan Oi Tsuki x 4 Forward Steps
3. Jodan Age Uke x 4 Backward Steps
4. Chudan Soto Uke x 4 Forward Steps
5. Gedan Barai x 4 Backward Steps

From Zenkutsu Dachi:

6. Chudan Gyaku Tsuki x 10 Times

From Heisoku Dachi:

7. Chudan Mae Geri x 10 Times

Kata

Heian Shodan
(Performed to the count)

Kumite

Gohon Kumite
(Jodan – Performed to the count)