Stances
Heisoku dachi Parallel closed stance
Heiko dachi Parallel open stance
Strikes
Shuto sakotsu uchi Knife hand strike to collar bone
Shuto yoko gammen uchi Knife hand strike to temple
Shuto uchikomi Knife hand to solar plexus
Shuto hizo uchi spleen strike
Shuto jodan uchi uchi Knife hand upper inside strike
Blocks
Shuto jodan uchi uke Knife hand upper inside block
Shuto jodan uke Upper block
Shuto chudan uchi uke Middle inside to outside block
Shuto chudan soto uke Middle outside to inside block
Shuto mae gedan barai Lower sweeping block
Shuto mawashi uke (in Sanchin dachi) Front roundhouse block
Kicks
Jodan yoko geri side kick
Jodan mawashi geri heisoku Upper roundhouse kick with instep
Jodan mawashi geri chusoku Upper roundhouse kick with the ball of the foot
Jodan ushiro geri Upper back kick
Kata
Sanchin no kata (with ibuki)
Kumite
Jiyu kumite.
Exercises
40 Seiken push ups
10 three finger push ups (on knees) then change to five fingers, extend legs and hold for 10 seconds
50 Stomach pulls
50 Squats
10 jumping kicks (feet together over belt held at waist height)