Check Out www.kickboxingcrosstraining.com and www.ckotrainer.com CKO Kick Boxing Heavy Bag Workout:advanced punches utilizing the kinetic chain to generate the proper motor pattern for the production of force
Power punch or cross, lead-leg hook, lead-leg advanced upper cut, rear-leg advanced upper cut, back fist
Want more? http://www.ckotrainer.com
CKO Kick Boxing Heavy Bag Workout: punch combinations to maximize power and get the greatest benefit from the core muscles
Starting with the jab/cross and conclude with a seven punch combination: jab/cross/jab/cross/hook/upper cut/hook
CKO Kick Boxing Heavy Bag Workout: punches with boxer's shuffle and dynamic bases of support
Boxer's shuffle with jab, boxer's side step with punch combinations, step forward/step backward with punch combinations
Kicks
CKO Kick Boxing Heavy Bag Workout: basic kicks from center position
Front, side, round house kick
CKO Kick Boxing Heavy Bag Workout:advanced kicks utilizing the dynamic bases of support
Step over front kick, step to front kick, step to round house kick, step to side kick, step behind side kick, step forward and out round house kick
CKO Kick Boxing Heavy Bag Workout: advanced kicks utilizing the boxer's shuffle and the dynamic bases of support used with punches
Rear-leg boxer's side step followed by a lead-leg kick to the front, lead-leg step forward followed by a lead-leg front kick, boxer's shuffle forward and backward followed by a lead-leg front kick
CKO Kick Boxing Heavy Bag Workout: plyometric kicks to increase muscle strength, power, speed, endurance, agility and coordination
Jumping alternating knee lifts, jumping alternating knee lift and front kick
Standing punches
Alternating straight punches, jab, rear-leg cross, lead-leg hook, lead-leg advanced upper cut, rear-leg advanced upper cut
Punches with boxer's shuffle and dynamic bases of support
Alternating straight punches, jab, rear/lead-leg boxer's side step followed by an advanced punch, step forward/backward followed by an advanced punch
Center position kicks
Front, side, round house kicks
Lead-leg kicks followed by rear-leg kicks
Lead-leg front kick then rear-leg front kick, lead-leg round house kick to the diagonal then rear-leg front kick to the side
Advanced punching combinations with and without dynamic bases of support
1-2 or 1-2-3 or 1-2-3-4 or 1-2-1-2 or 1-2-1-2-3-4-3, any of the previous punching combinations with dynamic bases of support
Kicks with dynamic bases of support
Step-over front kick, step-to front kick, step-to round house kick, step-to side kick, step-behind side kick, and step-forward and out round house kick
Rear-leg boxer's side step followed by a lead-leg kick, then lead-leg boxer's side step followed by a rear-leg kick
Lead-leg step forward followed by a lead-leg kick, then rear-leg step backward followed by a lead-leg kick
Boxer's shuffle forward and backward followed by a lead-leg kick
Punches and kicks WITHOUT dynamic bases of support
In center position, alternating punches followed by alternating kicks
With the left or right foot forward, 1-2-3-4 combination followed by a rear-leg front kick to 12 O'clock followed by a lead-leg front kick to 12 O'clock
Standing punches WITH dynamic bases of support for the kicks, and standing kicks WITH dynamic bases of support for the punches
1-2-3-4 combination followed by a step-over front kick
4-3-4-3 combination followed by a step-to side kick or round house kick
Eight-count punching combination followed by a lo-med-hi step-over front kick
Rear-leg boxer's side step followed by a jab, lead-leg boxer's side step followed by a cross, rear-leg boxer's side step followed by a lead-leg round house kick, lead-leg boxer's side step followed by a rear-leg front kick
Both dynamic bases of support for the punches and kicks
Boxer's shuffle with a double jab 3X, followed by a plyometric switch, followed by a step-over front kick 2X
Step forward with a jab, step backward with a jab followed by a boxer's shuffle forward/backward then lead-leg front kick
Plyometrics
Rear-leg boxer's side step followed by alternating upper cuts, lead-leg boxer's side step followed by alternating upper cuts, rear-leg knee lift 3X followed by jumping front kick with the kicking leg landing forward. Repeat to other side
Transitions
Boxer's shuffle, boxer's side step, alternating knee lifts, bob and weave, jumping rope drills, plyometric switches
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Kickboxing Basic Bag Drillby BurkeCleland25,201 views
awsome tips man, do you have any tips or tricks for increasing speed?
11louisse 5 months ago
@11louisse 3 jabs 3 switches! I will make a video for you. Thanks
mikeycko 5 months ago
good tips...but the end "la familia now, peace out". To funny.
lostn1984 7 months ago
@lostn1984 We are all familia!!!! Thank you for watching!
mikeycko 7 months ago
mikeycko how about the tornado kick if you know it?
JamesLikesSpongeBob 9 months ago
@JamesLikesSpongeBob A Tornado Kick Video Coming out I believe next month just for you. I will keep you up to date. Thank for the support.
mikeycko 7 months ago