Session 3 Totalbody
Warm up with two sets of ten bodyweight squats, two sets of ten glute bridges and two sets of ten arm swings. Perform exercises 4A and 4B as a superset.
1 BOX JUMP
SETS 4-5 REPS 6 REST 1-2MIN Stand facing a thigh-high box. Jump powerfully onto it, using your arms to generate momentum if you need to and bending your knees to soften your landing. Stand, then step rather than jump down.
2 KETTLEBELL JUMP SQUAT
SETS 3-4 REPS 5-6 REST 45-60SEC Holding fairly light kettlebells, squat down until your thighs are at least parallel to the floor. Then jump up explosively. Bend your knees to cushion your landing and continue into a squat for the next rep.
3 BATTLE ROPES
SETS 3-4 TIME 30SEC REST 1-2MIN Grip the ropes tightly and raise your hands high above your head. Using your back and core muscles, powerfully bring your arms down and slam the ropes into the floor hard to create a wave, sinking into a shallow squat as you go. Return to the start.
4A BARBELL DEADLIFT
REPS 2-3 REPS 8-10 Hold the bar in a shoulder-width mixed grip, with arms straight and feet under the bar. Keeping your chest up and back straight, drive through your heels to pull the bar up your body and push your hips forwards to stand tall.
SETS 2-3 REPS TO FAILURE REST 2-3MIN Grasp the bar with an overhand grip, palms facing away from you. Pull up until your chin is over the bar, and then lower under control.
5 KETTLEBELL SWING
SETS 3-4 REPS 15-20 REST 45-60SEC Stand with feet just wider than shoulder-width apart and push the kettlebell off your body to start the swing. As it comes down, hinge at the hips by pushing your glutes back. When you feel a stretch in your hamstrings, drive your hips forward, allowing the bell to rise to head height.
Atotal-bodyworkout isgreatforbuilding balancedstrength andexplosiveness. InMMA,explosive powerisgreatfor movessuchas flyingknees,andit willalsohelpyou changedirectionand acceleratequickly inothersports.