Foam Roll             Static Stretches  Dynamic Stretches
CalfDouble Knee to ChestArmy Swings
HamstringIron CrossMummy Walks
TFL/ITBThe HurdlerWalking Knee Hugs
QuadsQuadsWalking Lunge with Rotation
AdductorsErector SpineaWalking Quad Stretch
PiriformisHip Flexors
SpineThe Handcuff
LatsGastrocnemius
Hip FlexorsSoleus*Landing Mechanics

Triceps/Lats






​Neuro-Prep
Corrective Exercises
Perfomance Tests
Butt-KickersArms Fall Forward10 Yard/40 Yard Dash
High KneesKnees Move InPro-Agility Test
Skips for HeightExcessive Forward LeanVertical Jump Test
Skips for DistancePronation Distortion
Wall Knee Drives




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Tabata Protocols
Tabata ATabata BModified Tabata AModified Tabata B
Tabata Power ATabata Power BTabata Power C



Muay Thai Fitness - Tabata Protocols

The Olympic Lifts
1. The Power Shrug2. The Power Pull3. The Hang Clean4. The Jerk Press
5. The Spilt Jerk6. The Clean and Jerk7. Clean and Split Jerk8. The Snatch 
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Call or Text  (315)717-5712

​​​Warm-Up

​Level 1

​Level 2

​​​Level 3

​THE BLOOPER!!

​Cool-Down




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​​​​Optimum Fitness System
Phase 2- StabilizationPhase 3- StrengthPhase 4- Power
​Warm-Up
Warm-UpWarm-Up
PowerPowerPower
BalanceBalanceBalance
CoreCoreCore
SAQSAQSAQ
StrengthStrengthStrength
Cool-DownCool-DownCool-Down


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