WEEK 4

WARM UP: PARTNER PLYOMETRIC

  • Run: Warm-Up // Heels Up // Arms Circles Forwards & Backwards  // Hip-Twists // In-Outs (+ Squats)
  • Jump: Side-Side // Punch // Combo (Side to Side + Punch)
  • Tires: Round Chamber // Round Kick
  • Bob & Weave // Bob & Weave + Jump

STRETCH

  • Partner: sitting

FUNDAMENTAL STRIKE SET

  • Jab, Cross
  • Hook, Hook, Head
  • Uppercut, Uppercut
  • Lead Elbow, Rear Elbow
  • Strike Set Combination 1: Jab, Cross, Hook, Hook, Uppercut, Uppercut, Elbow, Elbow
  • Strike Set Combination 1 – lunge forward, combo, shuffle back

COMBAT SPRINTS

  • Jab, Cross + Roll Ups

GROUND/TECHNICAL STAND UP

  • Back fall
  • Push kick
  • Technical standup (kicks)
  • Distance Zones




VERBAL: POWER PHRASES TO END BULLYING (PART 1)

1 No one can take my spirit from me Ignore it
2 Ya, I have heard that before.. Take their power away // Ignore it
3 Don’t say that to me anymore.. Stand up
4 Are you trying to make fun of me.. Find out if they are trying to bully you
* Bullies need power, don’t give power to what they say or to them

Practice:  Practice name-calling and verbally responding. [Optional]

Ending: You are unique and special and must learn to embrace who you are. Why would you want to be like someone else? It is way better to be a great ‘you’ than a bad copy of someone else.