GYM WORKOUTS
Short routines that build the muscles and movement patterns behind each technique. Pick one, hit the gym.
Punches
Jab Power & Speed
Shoulder snap, tricep extension, wrist stability
Cross & Rotational Power PRO
Hip rotation, posterior chain, oblique torque
Hook Mechanics & Core Rotation PRO
Oblique rotation, chest activation, arm angle endurance
Rear Hook Power PRO
Full hip rotation, rear-side oblique power
Uppercut Leg Drive PRO
Quad drive, upward power chain, shoulder stability
Rear Uppercut Explosion PRO
Explosive hip extension, quad power, core brace
Overhand Arc Power PRO
Posterior chain, rotational slam power, recovery balance
Level Change & Body Attack PRO
Quad endurance for staying low, core bracing
Liver Shot & Body Ripping PRO
Oblique rotation from a lowered stance, inside fighting endurance
Body Cross & Level Change PRO
Level change mechanics, straight punch power from low stance
Head Movement
Slip & Counter Training PRO
Oblique crunch speed, neck stability, lateral core
Inside Slip & Uppercut Setup PRO
Rear-side oblique crunch, close-range entry
Bob & Weave Endurance PRO
Quad endurance, hip mobility, U-motion pattern
Defense
Guard Endurance & Shell
Shoulder endurance, bicep isometric strength, core armor
Parry Reflexes & Timing PRO
Hand-eye coordination, reaction speed, forearm endurance
Footwork
Pivot Speed & Balance PRO
Calf elasticity, lateral hip strength, balance
Lateral Movement & Ring Control PRO
Adductor/abductor strength, calf endurance
Step-Drag Foundation
Calf endurance, smooth gliding movement
Combinations
1-2 Fluidity & Speed PRO
Shoulder endurance, hip rotation chain, combination flow
Conditioning
Shadow Boxing Conditioning PRO
Full-body technique endurance, visualization
Heavy Bag Power Circuit PRO
Punching power, combination fluency, fight-ready conditioning
Neck & Trap Armor PRO
Neck strength in all planes, knockout prevention
Core Armor Circuit PRO
360° core conditioning, body shot absorption