4Q MMA Specific Whole-Body Mobility

Giant Set x 3

This is a MMA Specific 4Q Whole-Body Mobility that help developed specific muscle memory to improve striking, defense and movement for client training in MMA.

ULT
ULT Drop squat to guard
time 45s
Tempo controlled
Rest 15s
Fully extend elbows out as you drop to a squat. Return to a full boxing guard to improve boxing specific muscle memory.
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)
UMT
UMT Rotational Knees
time 45s
Tempo controlled
Rest 15s
Extend arms out simulating grabbing an opponents head while stepping back with the opposite leg. Rotate your hips and drive knees up to have a crossing pattern with your hands downward pull.
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)
LLT
LLT resistance band strait punches with steps
time 45s
load light
Tempo controlled
Rest 15s
Use a boxing resistance band. Fully extended your elbows down the midline.
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
LMT
LMT ViPR Multi-Planar Uppercuts
time 45s
load moderate
Tempo explosive
Rest 15s
Start with ViPR in your chest, take a step to execute a ViPR uppercut in your frontal plane, reset, then in to your transfer plane repeat on the opposite side. Drive with your legs by rotating your hips with your rotational ViPr uppercut.
Set Time Load Tempo Rest
1 45s h:m:s Moderate Explosive 15s (h:m:s)
2 45s h:m:s Moderate Explosive 15s (h:m:s)
3 45s h:m:s Moderate Explosive 15s (h:m:s)