Instructions for Afterburner #3 03-20-2008

Captain Psycho explaining the new drills and Afterburner #3 to the Psycho Squad.

*** New Drills ***

Cossack L-S-T

Cossack L-S-Ts (Lunges /Squat kicks/Thrust with pushup + clap & yell) are an excellent cardio drill to improve balance as well as strengthen the legs and arms. Start with the feet together and arms at sides. Perform a right forward lunge followed by a left forward lunge. Drop into a low squat with arms folded over each other in front, kick out sharply with the right leg and then kick out sharply with the left leg. "Fire out" into a rear leg thrust with feet together. While in the down position perform a single pushup with clap and yell. Leap back up into the starting position and repeat the movements at high tempo. Make sure to shoot the lunges, kicks, and thrusts out at high velocity. Transitions between positions should be performed as rapidly as possible.

Leg Claps

Leg claps help strengthen the groin, hip, and abdominal muscles. Lay flat on your back with legs together about 2" off the floor then spread them out as far as possible to the sides. Repeat the movements at high tempo. Keep the legs straight and about 2" off the floor. Do not let the knees bend.

Category:

Sports

Tags:

• extreme
• sports
• conditioning
• Muay
• Thai
• Kickboxing
• MMA
• boxing
• cardio
• improvement

[fghtgirl]

Great insructions & demo by this psycho!