Feeling like I need to do something. So, heading to the gym for a spin class. 😵‍💫

Hit the gym early this morning. Worked on upper body and then hit the spin class. The spin class put the final nail in my coffin. It was tough!

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

3x10 just a minute rest

Just a little consistency 👊🏼🪫