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

Michael Webster