Thursday Karate workout but no class for me today – 10/11/07

I did a similar workout to yesterdays but it was cut short because I ran out of time.

Glute bridge – 12 reps, holding for three seconds each rep.
Clam shells -  12 reps each leg, holding for three seconds each rep.
Lying side leg Raise – same as above.
Cork hip lift – Eight reps each leg, holding for three seconds each rep.

Kneeling rectus femoris stretch – Hold for 20 seconds each leg.
Kneeling hip flexor stretch – Hold for 20 seconds each leg.

2 x 15 – situps
3 x 15 – weighted side bends with 20 pound dumbbells.
2 x 15 – lying leg raises

Next came kata:

Only 4 – Tekki Shodan

I hoped to make it to class today but I just didn’t feel well.  I have been fighting some type of bug for about a week and I didn’t want to go to class and only give half effort.