Routine
Dojo Basics: Kata & Core
Stretching & mobility · 6 exercises · 14 sets · ~27 min · Full body
A quiet session. Mobility, controlled bodyweight work and breathing — the kind of training that makes everything else possible.
| # | Movement | Prescribed | Done |
|---|---|---|---|
| 1 | Dynamic warm-up drills | 1 sets 5 min | ............ |
| 2 | 90/90 Hip Switch | 3 × 10 | ............ |
| 3 | Tempo Goblet Squat (3-1-1) | 3 × 8 | ............ |
| 4 | Push-upsSlow and controlled. | 3 × 10 | ............ |
| 5 | Plank | 3 sets 1 min | ............ |
| 6 | Yoga (Hatha) | 1 sets 8 min | ............ |
How to perform
2. 90/90 Hip Switch
Seated hip rotation drill — opens up squats and kicks.
- Sit with one leg bent in front at 90 degrees and the other bent behind at 90 degrees.
- Keep your chest tall and your hands light on the floor.
- Rotate both knees to the other side without using your hands to help.
- Move slowly and stop short of any pinching.
3. Tempo Goblet Squat (3-1-1)
Slow eccentric goblet squat — builds control and knee tolerance.
- Hold a dumbbell or kettlebell vertically against your chest, elbows tucked.
- Lower for a slow count of three, keeping your heels down.
- Pause for one count at the bottom without letting your chest drop.
- Stand up in one count. Reset your breath at the top.
Training estimates are informational, not medical advice. Warm up, and stop if something hurts.