Had a great session on Sunday. The focus was
Mobility, Strength and Defence.
Joint Mobility
*wrists, elbows, ankles, neck
*shoulders - russian pool, the egyptain
*hip circles, knee circles
*cossack drill
*bodyweight squatsDynamic Stretches
*leg raises each direction
*shoulder and chest openers
*50 bodyweight squats, relaxed with full tidal breathing
*20 Hindu push-ups, relaxed with full tidal breathing
Strength and Conditioning
*1.5 Pood Clean & Military Press ladders alternated with bodyweight pull-up ladders-> 1,2,3: 1,2,3: 1,2,3
*Bodyweight Pistols ladders-> 1,2,3: 1,2,3: 1,2,3: 1,2,3
Defence
*Relaxed partner pushing advancing to striking
*Relaxed defence absorption work
*Movement and posture work
Speed and relaxation drills for strikes
*Movement and strikes on the heavy bag and focus mitts
More Mobility
*Forward and backwards rolls on concrete floor, focusing on relaxing and breathing to soften the roll
*Duck walks into rolls
*Stick tendon work
*Horizontal rolls - spinal mobility
Relaxed Stretching
*Contrast breathing concentrating on leg/groin/hip flexibility
Done......
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COMPLETESTRENGTH