The challenge this week is 100 Squats with Front Kicks (Ahp Cha Ki). You may space out and break up the kicks any way you wish, but the challenge is to complete 100 on each leg this week. Notice where is your weight is set in your hips, your base foot, your knees, and in your chest. Keep your center of gravity in your abdomen. If you want a larger challenge, explode off the ground and kick while in the air, but land with both feet planting on the ground at the same time.
Ahp Cha Ki: There are three parts to every kick: chamber, extension, and rechamber. Lift your knee toward the desired kicking target in front of you, extend the leg with a plexded foot position (pointed foot with toes pulled back), and then pull the foot back just as fast. Repeat this 100 times on each leg.
Don’t forget to stretch at least 10 minutes every day.