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187
Workout

Footwork and balance

~37 min.
~444 kcal
Male
⁉️ Comments

"Footwork and balance": This workout focuses on improving coordination, balance and leg mobility, which is an important aspect for fighters of any level. Includes exercises to develop leg strength and flexibility, as well as improve balance and stability when performing fighting techniques.

Warm up
Widmill
1
Level: 1
12 sec.
Subscription needed
Rotation 2
1
Level: 2
9
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Subscription needed
Main exercises
Hip drop
6
Level: 5
R1
12
Subscription needed
Hip drop
6
Level: 5
R2
12
Subscription needed
Hip drop
6
Level: 5
R3
12
Subscription needed
Hip drop
6
Level: 5
R4
12
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R1
7
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R2
7
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R3
7
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R4
7
Subscription needed
Sprinter start
10
Level: 3
R1
12
Subscription needed
Sprinter start
10
Level: 3
R2
12
Subscription needed
Sprinter start
10
Level: 3
R3
12
Subscription needed
Sprinter start
10
Level: 3
R4
12
Subscription needed
Backward lunge single arm
8
Level: 5
R1
14
Subscription needed
Backward lunge single arm
8
Level: 5
R2
14
Subscription needed
Backward lunge single arm
8
Level: 5
R3
14
Subscription needed
Backward lunge single arm
8
Level: 5
R4
14
Subscription needed
Squats with external rotation
9
Level: 3
R1
14
Subscription needed
Squats with external rotation
9
Level: 3
R2
14
Subscription needed
Squats with external rotation
9
Level: 3
R3
14
Subscription needed
Squats with external rotation
9
Level: 3
R4
14
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
R1
7
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
R2
7
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
R3
7
Subscription needed
side lunge - crosslunge single arm
10
Level: 2
R4
7
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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