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Description

Use Hykso data recorder taped to forearm, all punch strikes on Makiwara, all kicks on Century BobXL. Wearing 16kg weight vest


Exercises

Set 1: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
30 seconds
Chest Openers
Chest Openers
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Garland Pose
Garland Pose
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Fold Forward
Fold Forward
30 seconds
Left Runner's Lunge
Left Runner's Lunge
30 seconds
Right Runner's Lunge
Right Runner's Lunge
30 seconds
Butterfly
Butterfly
30 seconds
Right Split
Right Split
30 seconds
Left Split
Left Split
30 seconds
Quad Stretches
Quad Stretches
30 seconds

Set 2: 2 rounds
Jump Rope
Jump Rope
2 minutes
Squat Jumps
Squat Jumps
1 min 20 secs
Rest
Rest
40 seconds

Set 3: 2 rounds
Straight Punches
Straight Punches
1 minute
Mae Geri
Mae Geri
1 min 45 secs
Rest
Rest
40 seconds
Power Punches
Power Punches
1 min 20 secs
Yoko Geri
Yoko Geri
1 min 45 secs
Rest
Rest
40 seconds
Rapid Punches
Rapid Punches
1 min 20 secs
Crescent Kicks
Crescent Kicks
2 mins 45 secs
Rest
Rest
40 seconds
Ushiro Geri
Ushiro Geri
1 minute
Right Jabs
Right Jabs
1 minute
Rest
Rest
40 seconds
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
40 seconds
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
1 minute
Rest
Rest
40 seconds
Mawashi Geri
Mawashi Geri
1 min 10 secs
Rest
Rest
40 seconds
Peek-a-boo Punching
Peek-a-boo Punching
1 minute
Ushiro Ura Mawashi Geri
Ushiro Ura Mawashi Geri
1 min 10 secs
Rest
Rest
40 seconds
Slide Into Punch
Slide Into Punch
1 minute
Ushiro Mawashi
Ushiro Mawashi
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Suburi - 3
Effort: Vigorous
Suburi - 3
50 reps
Rest
Rest
40 seconds
Suburi - 2
Effort: Vigorous
Suburi - 2
50 reps
Rest
Rest
40 seconds
Suburi  - 1
Suburi - 1
50 reps
Transition
Transition
2 mins 40 secs
Loading Drill.
Loading Drill.
50 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Speedball
Effort: Vigorous
Speedball
2 minutes
Rest
Rest
1 minute
Jump Rope
Effort: Vigorous
Jump Rope
2 minutes
Rest
Rest
1 minute

Set 6: 3 rounds
Wrist Rope
Wrist Rope
2 minutes
Wobbleboard
Wobbleboard
1 minute
Neck Brace
Neck Brace
Reps until failure
Rest
Rest
1 minute

Set 7: 1 round
Plinth Exercise
Effort: Maximum
Plinth Exercise
5 minutes
Advanced Sun Salutation
Advanced Sun Salutation
30 seconds
Chest Openers
Chest Openers
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Garland Pose
Garland Pose
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Fold Forward
Fold Forward
30 seconds
Left Runner's Lunge
Left Runner's Lunge
30 seconds
Right Runner's Lunge
Right Runner's Lunge
30 seconds
Butterfly
Butterfly
30 seconds
Right Split
Right Split
30 seconds
Left Split
Left Split
30 seconds
Quad Stretches
Quad Stretches
30 seconds


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