19d • 🏋️ Today's Training
6 weeks out today’s training
Phase 1: Ground Mobility (T-Spine, Hips, Shoulders)
• Lying Floor Eagles – 2x6/side: Lie on back, arms out, bring one leg across body, touch floor if
possible.
• Lying Floor Windmills – 2x6/side: Side-lying, knees stacked, trace arm overhead in big circle.
• Spider-Man + T-Spine Reach – 2x5/side: From push-up position, step foot outside hand, rotate
torso reaching arm to ceiling.
• Kneeling Windmill Rotation – 2x5/side: Half-kneel, rotate arm in controlled windmill.
Phase 2: Band-Activated Glutes & Core
• Banded Glute Bridge – 2x12: Band around knees, drive hips up, push knees out.
• Banded Side Clams – 2x12/side: Lie on side, band above knees, open knees apart
Phase 3: Dynamic Mobility + Footwork Flow
• Squat and Band Press – 2x8: Band anchored in front, squat while pressing forward.
• Lateral Squat Band Press – 2x8/side: Lateral squat while pressing band forward.
Phase 4: Plyometric Elasticity (Fight-Specific Prep)
• Pogos – 2x15: Quick ankle hops, stiff ankles, elastic bounce.
• Ice Skaters – 2x10/side: Lateral bounds side to side, stick landing.
(Heavy Bag Work) ROUND1:Footwork & Angles, jab control, double jab, jab pivot. Combos: 1-2 pivot left, 1-2-3 step right. Always exit at an angle after
punching.
ROUND2: Touch and move with jab only. Then 3-punch combos max with angle exits. Focus on ring control and
not staying in front.
ROUND3: Defense to Offense
Slip–cross, pull–cross, roll–hook. “Dont wait React” fighter reacts and counters, finishing
with angle exits.
ROUND4:
Every combo ends with defense: slip, roll, or pull. Imagine the bag punching back. Counter after
ROUND5: Smother work the body stay in the pocket manipulate there weight to position them for combinations.
COOL DOWN: 5 minutes light jump rope or shadow boxing
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6 weeks out today’s training
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