A tough 10 min tough lower body set, only 2 exercises, 2 progression rounds per exercise, ONLY BODYWEIGHT. We will be challenging balance with asymmetrical and unilateral loading, shifting in standing functional patterns, in order to create max results and interesting, multi-level, conceptually s...

You've got a tutorial here. For many of you, this will be enough of a workout for you to do on your own. If you are incorporating into a full length class, you reduce the instructional build once your crowd understands, and you repeat the 2-4-8 rep-60 sec work on both sides, crowning the early ...

Featuring an all out assault of Kung Fu Elbows and Tiger Palms (FU JOW), and alterations of vol 2 HIPBOX formats, this unapologetic series of Shadow Do and HIPBOX gives new wonderful full hour workout choreo!

A crushing, well-balanced Upper Body workout, including intelligent positional warmup. This program includes isometrics (holding positions) to recruit type 1 muscle fibers, dynamic, fast-paced intervals (isotonics) to recruit type 2 muscle fibers and focus on concentric contractions (growth fac...

INSTRUCTORS: It is important to break down new, unorthodox technique series PRIOR to starting your music. Unfamiliar martial combos that change movement quality (flowing, circular move multiples, like these blocks), or cadences that use the music differently (the cornerstone variance of my seque...

This special event was coordinated with 110fitness MA owner, Brett Miller, for the population of the largest wellness center in the WORLD treating Parkinson's Disease. INSTRUCTORS: what you will find here are double-facing instructions, constant cueing to the whole group, and all those who may p...

Here, we break down the Crane Kick in our Shadow Do section. In our HIPBOX section, instructors, we create a flowing drill that repeats power punches, explore different footwork, break 'the rules' off of the jab, and learn the FAKE FADED CROSS! Find me at @hipboxworld with questions on that.

Learn, and combine, the above techniques into a Shadow Do sequence. Once you've systematically built the combination, alternate sides with the choreography. SHADOW DO PROTIP: the step back to switch stances is seamless, but requires the removal of the 4th kick that is performed in the combo on ...

SHADOW DO--We introduce the Eagle Claw. Aimed at the throat, YingJow is a straight line strike, with the hand horizontal and perpendicular to the arm. The concept is that of a ranger chokehold: grab and crush the windpipe, asphyxiating and immobilizing your assailant. We then continue the assau...

ShadowDo--here we find BiuJih, snake strike, center stage. this technique uses the fingers like a spear to attack the windpipe in a direct, straight on strike that is meant to immediately incapacitate the opponent. The force of this strike is very centralized into the index and middle finger, c...

A whipping, snappy vertical backfist (BiinChoi) off of the round elbow (HyunJaang) is the hallmark of this martial combat sequence. The entire approach to opponent starts with the 1/2 combo, which closes the gap from the mid range. We then rain elbows, uppercuts, and finally a stunning backfist...

In this edition, Shadow Do hand drills are pretty straightforward. The double round kick as a follow up to a lead round kick and a cross kick as bait is the feature here. The teaching points in this lesson are very clear: CHAMBER is KEY. One must chamber 3X in order to satisfy the mechanics requ...

The Shadow Do hand combination is well varied. We include poon sao (circling block), we open up with tiger strikes, and we follow up with hooks and uppercuts. Our focus is on stepping through with the side kick. It is very important that the mechanics here are clear, and FITPROS you must deline...

Shadow Do incorporates rolling uppercuts toward our forward opponent, then turns our focus to our back for the second attacker. This combination is simple, yet it requires focus in order to alternate performance. HIPBOX requires a much higher level of skill here. We angle off and we pivot, lear...

The Shadow Do express combo is 1/2/elbow/elbow, leaving room for the two kicks here: outside crescent kick (Bai Muun Toy ((door closing kick)) and Nau Toy (twisted kick, which we call cross kick). The sequence is simple enough, and we build it quickly, so that we can get maximal benefits from th...

Enter GwaChoi, the rising backfist. This Choi Lei Faht technique is a staple of these southern styles, and address closing the gap from punching to trapping range. This is paired with a clearing, circling block (PoonSau), in this case performed in a tiger claw (FuJow) 45 degrees from high to lo...