Warm up 3 min Jumprope
1
3minute shadow boxing
2
Working offence and defense keeping a moderate pace
3
Part 3 of warm up footwork
4
Switching stance and utilizing angles
5
1minute jump squats x 3 rounds at a moderate pace focusing on muscle endurance
6
Keeping proper technique focusing on exploding through the posterior chain
7
1 minute round Side squats x 3
8
Focusing on technique and exploding up through the squat especially effective for side kicks
9
Cool down with 1 minute rounds x3 hip thrusts to strengthen glute’s
10
Allways finishing with core burnouts
11
The core helps stabilize the entire body
12
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