Legs conditioning with Capoeira Jump kick OTS Layer 1: Back knee, switch kick Ball of the foot, target to stomach Hips forward, abs braced, shoulders lean back Jump kick, step back Layer 2: Option: Step kick, step back Swing the arms to support balance Soften knee, retract, soft landing protect joints Lift back knee, brace the abs, take momentum to switch the leg mid-air Rear knee, lunge Layer 1: Hips square, abs braces, chest up Long stride back, back knee toward the floor Sweep arms for balance Layer 2: Option: Level 2 touch chin or ankle Squeeze glutes to drive the knee up Hips square, Abs braced to support lower back Chest up, spine straight for safety Track 3 (Power Training 1) Track Focus Uppercut Uppercut Layer 1: Punch straight up to the chin with knuckles Elbow 45o, vertical punch Elbow do not pass the ribs Layer 2: Bend the front leg, back heel up to stay grounded Drop shoulder down and forward Body move side to side activate the oblique Engage core, twist hips to generate power Lean into the punch Jab, cross combo Layer 1: Jab, cross, jab, scissor Target nose, lips, or chin Strike with big knuckles Scissor: Lean forward, guards up, abs braced, soften knees Layer 2: Soften the elbow joints safety Rotate through abs and shoulders Shoulder forward, extend punch Push-pull from shoulders Shoulder relax increase speed Squeeze fists for more power Track 4 (Combat 2) Track Focus Integrated training (legs and core) Low & mid block Layer 1: combo Wide combat stance, abs braced Chest up, shoulder back, grounded through the heels Arms to the inside of thigh, rotate outwards in line with shoulder Triple block combo: Add extra low block Kick to opponent's side body with top of foot or shin Layer 2: Relax and tense at the end of block Postural upright Squeeze the floor together between feet Light and agile in the kick Retract before landing Slide into roundhouse for speed Side kick repeater Layer 1: combo Set the heel Kick and tap, in-out-in Strike with side of foot, heel up & toes down, to the ribs Soft knee on supporting leg, lean away Layer 2: Abs braced for balance Squeeze the glutes to drive the leg Extend the kick as far as possible Tricep push-up Layer 1: plank combo Hands under shoulder, on knees, tuck toes Chest and hips square to the floor Press down, shoulder to elbow height, elbow close to ribs Squeeze the armpits Lift to plank, butt in Abs braced Track 5 (Power Training 2) Track Focus High intensity interval training (power and endurance) Hook combo Layer 1: Target to the jaw with knuckle Elbow 90o, circular punch Release heel, rotate hips and shoulder forward Body hook: target to ribs Layer 2: Lift the elbow shoulder height to isolate the shoulder Release the heel, rotate your hips and move the shoulders Move your body as one unit Total body movement to maintain speed and power Keep the punch short and sharp every time Cross Layer 1: Punch straight forward into the nose Layer 2: Rotate the body to create massive power Driving out of the legs Shoulders forward right beside the cheek and extend your arm Tuck elbow to the ribs Squat jump Layer 1: Legs wider than hips Hips back and down, knee out Chest up, abs braced Soft landing Layer 2: Drive out of the legs Swing the arms to help jump Track 6 (Combat 3) Track Focus Leg conditioning Kick KATA Layer 1: Side, front, back, step Ribs, chest, stomach Layer 2: Same spot on every kick Keep chopping on the same spot Use the whole body to power the kick Slam it, drive the heel into kick Push and pull the kick Engage the glutes to drive/ to add power Back kick Layer 1: Look over shoulder Hips square to the floor Heel up, toes down Push and pull, extend the kick Layer 2: Engage the glutes to drive/ to add power Brace the abs to support lower back Lunge Layer 1: Hips square, abs braces, chest up Long stride back Knee toward the floor Layer 2: Level 2 touch chin or ankle Spine straight for safety Track 7 (Muay Thai) Track Focus Ascending elbow Fingers to upper back Strike with tip of elbow Target to the chin Pop chest out, squeeze upper back to drive/ add power Lift elbow vertically Descending elbow Lift elbow, drop diagonally Strike with tip of elbow Target nose bridge Crunch the abs as throwing the elbow to drive/ add power Soft knee, release heels to rotate Running man knee Layer 1: Butt back, swing knees forward Crunch the abs Hands reach up and pull to the hips Layer 2: Option: Stay grounded in the running man knees Drive off the floor into the knee, add a little hop Shunt hips forward, lift knees higher Street brawl Long stride, lunge position downward punch Lift elbow on top of the shoulder, fist above the head, drop into punch Chest remain upright, open the armpit Aim for the mid-shin in full range Keep the core braced as throwing the punch Support the lower back Track 8 (Power Training 3) Track Focus Jab Jab combo Layer 1: Front stance Target nose, lips, or chin Strike with big knuckles Soften the elbow Jab (4x), Double jab Layer 2: Rotate through abs and shoulders to drive/ add power Shoulder forward, extend punch Push-pull from shoulders Hook combo Layer 1: Combat stance Target to the jaw Elbow 90o, circular punch Release heel, rotate hips and shoulder forward Hooks (4x), jump jack (4x) Layer 2: Active recovery Lift the elbow shoulder height to isolate shoulder Rotate the body when throw the hook Total body movement to maintain speed and power Drive from the legs, turn the hips Keep the punch short and sharp every time Option: Hooks (4x), squat and up Track 9 (Conditioning) Track Focus Total core conditioning Scissor legs Lie on back Palms up, shoulders away from ears Abs braced Lift knee above hips, extend the legs up, take them apart Cross legs and open, maintaining strong core brace Option: Add crunch on every leg cross, eye gaze through the legs Double oblique Lie on side glute crunch Lower arm, extend to support Lift legs off the floor Crunch knees toward the chest, lifting armpit toward hips, arm extended Option: One leg (lower leg) down to the floor