In preparation of the Muay Thai Expo scheduled for March 20th and 21st, I have decided to prepare my body to rely more on my core this week. Here is part of my Muay Thai Expo preparation routine that I have added to my normal training routine:
- Skip for 5 minutes
- Weighted Overhead Squat
- Standing Knee Flexion
- Weighted Reach to the Heel
- Weighted T-Bend Balance
- Toe Touch Crunches
- Glute Bridge
- Glute Bridge, Single Leg
- Glute Bridge with 45 Degree Hip Rotation
- Leg Over
- Weighted Opposite Arm/Opposite Leg
Ensure that you adjust the weight for your abilities and perform the list of exercises in order – 3 times. Good luck and see you at the Muay Thai Expo!!
The Exercises Explained:
Weighted Overhead Squat with 20lb Weight: Extend your arms over your head with a 20 lb weight in each hand. (Adjust the weight for your abilities). With your feet pointed straight in front of you, sit back into a squatting position pushing your buttocks backwards as if you were attempting to sit on a chair. Maintain your arms over your head throughout the entire exercise
Standing Knee Flexion with 20lb Weight: Stand with your arms at your sides with a 20 lb weight in each hand. (Adjust the weight for your abilities). Raise your straightened left arm over your head and lift your right knee until it is bent 90 degrees and perpendicular to your upper body. Repeat to the other side raising your left knee and right arm. The right and left side equal one repetition
Weighted Reach to the Heel: You can do this movement with a medicine ball, a weight plate a dumbbell or of course, with no weight. I chose to keep one of the 20lb weights from my previous exercise. Raise your hands over your head holding the weight equally between the two hands. Reach down slowly and touch the weight to the heel of one leg and return to a standing position with your hands over your head. Repeat to the other side.
Weighted T-Bend Balance: Balance on your right foot, extend your arms away from your side similar to a “crucifix” then bend at your waist making a T-shape with your body. (Your left leg should be extended behind you as you balance on your left leg
Toe Touch Crunches: Lay flat on your back. Simultaneously lift your shoulders off of the floor and your knees to your chest. Touch your toes and return to your start position.
V-Up: Lay flat on your back with your arms extended over your head. Use your core to simultaneously raise your torso and legs together like the closing of a hinge. Touch your feet at the top of the movement minimizing the amount of bend in your arms and legs as possible. Slowly return to the starting position.
Glute Bridge: Lay on your back with your knees bent and feet flat on the floor. Using your glutes, move your hips towards the ceiling so that only your heels and shoulders remain on the floor. Hold this position and then return to the starting position.
Glute Bridge, Single Leg: Similar to the Glute Bridge, however, raise one leg until it is level with the knee of the bent leg. Keep your knees together and using your glutes, move your hips towards the ceiling so that only your heel and shoulders remain on the floor. Hold this position and then return to the starting position. Alternate legs
Glute Bridge with 45 Degree Hip Rotation: Similar to the Single Leg Glute Bridge, however, extend your raised leg 45 degrees from your body. Using your glutes, move your hips towards the ceiling so that only your heel and shoulders remain on the floor. Hold this position and then return to the starting position. Alternate legs
Leg Over: Laying flat on your back, extend your arms away from your body at shoulder level in a “T” position. Extend your legs straight up towards the ceiling then lower both legs together to your left side until your feet lightly touch the floor then raise them back to the starting position. Repeat the movement to the opposite side. Keep your should on the floor throughout the movement
Superman: Lay on your stomach with your arms fully extended over your head. Simultaneously raise your arms, chest and thighs off of the ground. Hold the contraction for 10 seconds at the top of the movement then return to the start position
Weighted Opposite Arm/Opposite Leg: Kneel on all fours ensuring to align your hands under your shoulders and your knees under your hips. (Ensure to look straight down). Simultaneously raise and straighten your left arm in front of your head with a weight in it and right leg behind you until they are parallel with the ground. Repeat with the right arm and left leg