Approximate Time: 20 minutes

Equipment Needed: Wall or Chair

Warm-Up:

Before engaging in this workout, it’s important to properly warm up and loosen the muscles around the hips and throughout the legs. This helps increase blood flow, improve mobility, and reduce the risk of injury while preparing the body for explosive kicking movements.

• Dynamic Movements to Elevate Heart Rate:
  • Jogging, skipping, jump rope, jumping jacks, etc.
• Dynamic Stretching:
  • Focus on hips, calves, thighs, etc.
  • A little core work will help you to activate this area assisting with balance movements.

Workout:

Perform each exercise to on both sides with no reset between set

1. Bouncing Footwork:
   • Engage in bouncing footwork to elevate heart rate.
2. Knee-to-Shoulder into High Kicks:
   • Each time your foot touches down, immediately bring it back up, snapping into a high front kick chamber.
   • Perform 10 repetitions on each side.
3. Straight Front Leg Swings:
   • Keep foot off the ground throughout the exercise.
   • Perform 10 swings on each side.
4. Straight Leg Back Leg Swings:
   • Reset foot between repetitions.
   • Focus on achieving height and velocity.
   • Perform 10 swings on each side.
5. Balancing Side Raises:
   • Keep leg straight while swinging/lifting to the side.
   • Prevent hips from pivoting open.
   • Keep foot off the ground; allow leg to swing past the standing leg.
   • Avoid using external support for balance.
   • Perform 10 raises on each side.
6. Straight Leg Front Leg Swings (Second Set):
   • This time, reset foot between repetitions.
   • Focus on achieving height and velocity.
   • Perform 10 swings on each side.
7. Back Leg Outer Crescent Kicks:
   • Allow foot to reset between repetitions.
   • Perform 10 kicks on each side.
8. Side Kick Pulses:
   • Use a wall, chair, or similar support for balance as needed.
   • Keep hips square to the side.
   • Extend into a side kick, holding the extended leg at a comfortable height (not maximum).
   • Perform controlled pulses up and down (about 12 inches of vertical movement), never lowering below your starting height.
   • Complete 20 pulses on each side.
9. Side Kick Pulses (Second Set):
   • Repeat the side kick pulses, aiming to push higher than the first round.
   • Complete 20 pulses on each side.
10. Figure 8 Extensions:
    • Use a wall, chair, or similar support for balance as needed.
    • Ensure a strong pivot of the back foot.
    • Keep hips square to the side.
    • Extend into a side kick, holding the extended leg at a comfortable height.
    • Swing the leg through a figure-8 pattern.
    • Perform 10 repetitions on each side.
11. Figure 8 Extensions (Second Set):
    • Repeat the figure-8 extensions with larger movements.
    • Focus on control.
    • Perform 10 repetitions on each side.
12. 4-Count Front Kick Isometric Hold:
    • Pattern: 1, 2, 3, 2, 3, 2, 3, 2 (10 extensions), then 3, 4.
      • 1: Chamber, hold for 3 seconds.
      • 2: Extend, hold for 5 seconds.
      • 3: Rechamber, hold for 3 seconds.
      • 4: Lower leg.
    • Perform 10 repetitions on each side.
13. 4-Count Side Kick Isometric Hold:
    • Follow the same sequence as Step 12.
    • Perform 10 repetitions on each side.
14. 4-Count Side Kick Isometric Hold:
    • Follow the same sequence as Step 12.
    • Perform 10 repetitions on each side.

Cool Down & Static Stretching:

After completing the workout, take time to cool down and focus on static stretching to help relax the muscles, improve flexibility, and reduce post-workout stiffness. Hold each stretch for 20-30 seconds, breathing deeply to maximize relaxation and effectiveness.

• Seated Hamstring Stretch:
  • Sit on the floor with one leg extended and the other foot placed against the inner thigh.
  • Reach forward toward the extended foot while keeping the back straight.
• Butterfly Stretch:
  • Sit with the soles of your feet together and knees dropped to the sides.
  • Press gently on your knees to deepen the stretch.
• Standing Quadriceps Stretch:
  • Stand on one leg and pull the opposite foot toward your glutes.
  • Keep your knees together and push your hips forward slightly.
• Hip Flexor Stretch:
  • Step into a lunge position and drop the back knee to the ground.
  • Push your hips forward to stretch the hip flexor of the back leg.
• Side Split Stretch:
  • Slowly widen your stance and lower yourself into a side split as far as comfortable.
  • Keep your back straight and avoid bouncing.
  • Externally rotate both legs such that feet point to the sky.
• Calf Stretch:
  • Place your hands against a wall and step one foot back, keeping it straight with the heel pressed to the ground.
  • Lean forward to stretch the calf muscle.

Incorporating these static stretches after your workout will help improve overall flexibility and keep your muscles healthy for future training sessions.