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