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

Senior Fitness
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Exercise Library

​​​Warm-Up

​Level 1

​Level 2

​​​Level 3

​THE BLOOPER!!

​Cool-Down




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


Medical Exercise 
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