Stances
Nekoashi-Dach.i

Punches and Strikes
Tettsui-Oroshi-Gammen-Uchi, Tettsui-Komekami, Tettsui-Hizo-Uchi, Tettsui-Mae-Yoko-Uchi (Jodan-Chudan-Gedan), Tettsui-Yoko-Uchi (Jodan, Chudan, Gedan), in Mae-Kiba-Dachi.

Blocks
Seiken-Mawashi-Gedan-Barai, Shuto-Mawashi-Uke (in Kokutsu-Dachi).

Kicks
Mae-Chusoku-Keage, Teisoku-Mawashi-Soto-Keage, Haisoku-Mawashi-Uchi-Keage, Sokoto-Yoko-Keage.

Kata
Pinan-Sono-Ichi.

Breathing
Ibuki-Sankai (as an exercise).

Renraku
Step forward Seiken-Gyaku-Tsuki-Chudan, Hidari-Mae-Geri-Chudan-Chusoku, Migi-Mae-Geri-Chudan-Chusoku, Seiken-Gyaku-Tsuki-Chudan, return and cover.

Kumite
Jiyu-Kumite.

Exercises
25 Seiken push ups.
15 Five finger push ups (on knees) then extend legs and hold position for 10 seconds.
35 Stomach pulls.
20 Squats.