PART 4: Sprawl Drills (3 x 15 reps)

The sprawl drills are used to teach quick movement and agility.  The clients start with bent knees and drop to the ground in a sprawled position then back to standing position as quickly as possible.  (There is no leg lift)

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 5: Partner body-lock and carry (4 x 20 yards)

This exercise is an MMA exercise that teaches the clients how to perform a body lock and maneuver the partner. One person uses a hold to grasp the other and physically move them a distance.

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 6: Heavy Bag Control and Striking (3 x 3 minutes)

The clients learn how to handle and strike a heavy boxing punching bag.  They strike, tackle and use the bag to push against during their workout.  Additionally, the bag is on the ground and clients straddle the bag and punch.  They also mount the bag and knee and push it.  

PART 7: Punching, Kneeing and Kicking (3 x 3 minutes)

The clients will learn punching, kneeing and kicking moves.  

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.