Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in some killer Joint Mobility and Flexibility work
Hit the following Kicking Drills (No putting the foot down during he set) and Acrobatic Drills:
3 sets of 3 per side for High Slow Round Kicks with a 10 second Static Hold at Full Extension
3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast
3 sets of 10 per side for High Hook Kick to High Round Kick, 5 slow and 5 fast
3 sets of 10 per side for Low Round to High Round Kick, 5 slow and 5 fast
3 sets per side of Rolling Bridges
Then hit 3 rounds of the Ring of Fire
Great stuff!!
Here's a picture of Swing Splits:
And the Video too:
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