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Foam Roll	Static Stretches	Dynamic Stretches
Calf	Double Knee to Chest	Army Swings
Hamstring	Iron Cross	Mummy Walks
TFL/ITB	The Hurdler	Walking Knee Hugs
Quads	Quads	Walking Lunge with Rotation
Adductors	Erector Spinea	Walking Quad Stretch
Piriformis	Hip Flexors
Spine	The Handcuff
Lats	Gastrocnemius
Hip Flexors	Soleus	*Landing Mechanics
	Triceps/Lats


Neuro-Prep	Corrective Exercises	Perfomance Tests
Butt-Kickers	Arms Fall Forward	10 Yard/40 Yard Dash
High Knees	Knees Move In	Pro-Agility Test
Skips for Height	Excessive Forward Lean	Vertical Jump Test
Skips for Distance	Pronation Distortion
Wall Knee Drives

**Tabata Protocols**
Tabata A	Tabata B	Modified Tabata A	Modified Tabata B
Tabata Power A	Tabata Power B	Tabata Power C

Muay Thai Fitness - Tabata Protocols

**The Olympic Lifts**
1. The Power Shrug	2. The Power Pull	3. The Hang Clean	4. The Jerk Press
5. The Spilt Jerk	6. The Clean and Jerk	7. Clean and Split Jerk	8. The Snatch

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Warm-Up
Level 1	Level 2	Level 3	THE BLOOPER!!
Cool-Down

**Optimum Fitness System**
Phase 2- Stabilization	Phase 3- Strength	Phase 4- Power
Warm-Up	Warm-Up	Warm-Up
Power	Power	Power
Balance	Balance	Balance
Core	Core	Core
SAQ	SAQ	SAQ
Strength	Strength	Strength
Cool-Down	Cool-Down	Cool-Down