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
	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

**Health * Fitness *Performance**

"Bridging The Gap Between Medicine and Fitness"

-Travis Hyer, Founder Power-Up!

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