Exercise Category： 阶段 1.1：力量与调理

The dead bug exercise is a lying anti-extension drill that teaches your trunk to stay perfectly still while your arms and legs move — the foundational core stability drill of the warm-up, done slow, flat-backed, and completely hands-free of momentum. Dead Bug Exercise Execution Standards This dead bug exercise progresses through four levels, from the … 阅读更多

The cossack squat is a wide-stance, single-side deep squat that drops the hips low over one leg while the other stays completely straight with the toes pointing up — the most complete lateral squat pattern in the warm-up, building side-to-side mobility and strength in one move. Cossack Squat Execution Standards These cossack squat standards progress … 阅读更多

The 90/90 hip switches drill is a seated, hands-free mobility exercise that rotates both hips through internal and external rotation in one continuous sweep — the purest 90/90 hip stretch variation for combat athletes, done as a flow instead of a hold. 90/90 Hip Switches Execution Standards These 90/90 hip switches progress through four levels, … 阅读更多

This jump rope for boxing workout is the classic delivery-system builder: it trains rope rhythm, foot elasticity, and cardio endurance in one drill, transferring directly to the bounce and timing of live footwork. Jump Rope for Boxing Execution Standards These boxing jump rope drills progress through four levels, from the basic bounce to fight-ready rhythm. … 阅读更多

The world’s greatest stretch is a multi-planar dynamic mobility drill that opens the hips, thoracic spine, and shoulders in one continuous flow — the single highest-value dynamic warm up stretch in your pre-training routine. World’s Greatest Stretch Exercise Execution Standards This world’s greatest stretch exercise progresses through four positions. Own each one before flowing to … 阅读更多

This ankle pogo jumps drill is a zero-kit plyometric primer that turns your ankles into stiff springs, building the reactive strength and ground-contact speed that power every step, pivot, and angle change in combat footwork. Ankle Pogo Jumps Execution Standards These pogo hops progress through four levels, from stiffness foundation to continuous elastic rhythm. 200+ … 阅读更多

Part of the 200+ Functional Combat System (FCS), Shadow Kickboxing is a beginner-friendly strength and conditioning drill, working primarily the full body/integrated and lateral core. It is programmed as a warm-up element, trained solo. No equipment is required — your bodyweight is the tool. Shadow Kickboxing Execution Standards 200+ FCS Combat Application In the 200+ … 阅读更多

The bear crawl is a loaded quadruped movement — crawling on hands and feet with the knees floating just above the floor — that turns your own bodyweight into a moving plank, training pushing strength, core control, and contralateral coordination in every step. Bear Crawl Execution Standards This bear crawl exercise progresses through four levels, … 阅读更多

The slip and roll is boxing’s core defensive pattern — a small head shift off the centerline followed by a U-shaped duck under the returning punch — trained here as a solo, zero-equipment drill that builds head movement and rotational core control at the same time. Slip and Roll Execution Standards This slip and roll … 阅读更多

This shadowboxing workout is a dynamic combat simulation that integrates footwork, head movement, and striking to build high-intensity anaerobic endurance. Shadowboxing Workout Execution Standards These shadowboxing drills progress through four levels, from footwork foundation to full rhythm output. 200+ FCS Combat Application Shadowboxing for MMA develops the specific metabolic conditioning and neural pathways required to … 阅读更多