We're going to start off the head up for 30 seconds, then we're going to do head movement dipping to the left and dipping to the right for 30 seconds. Max is going to demonstrate it and don't forget each time you finish a movement, switch your stance. So 30 seconds head up, then we're going to head movement dipping to the left and dipping to the right for 30 seconds and don't forget to switch your stance.
For this exercise, it's important to remember to keep your shoulders planted on the mat. We're not feeling conscious on an ab workout now but we are keeping the core stable. You want to just work in that by keeping the head movement up and down and close steady movement. It's not important to move at the same pace as Max and myself, it's important to find your own pace and move it that. You want to keep steady movements. That's important for strengthening, you don't want to stop or pause or break in between, we want to build muscles, you have to just keep going, keep a steady pace, no breaks.
Now remember, stay on the balls of your feet, you want to go side, side, dip, dip, switch stance, side, side, dip, dip. As you notice when Max and I switch our stances we always have our back heel off the ground and the movement is done from a pump after the front leg. Don't forget, keep your hands by your chin, you always want to maintain a good fighter's pose.
Now we're going to start with head up. This exercise, important to remember that we're not doing an ab workout, while we are keeping our course stabilized, we're working our next muscle. So you want to make sure that our shoulder stay against the ground and just move our head up and down. This is an important exercise for fighters specially because you get sharp for the head and you want to be able to stabilize your neck muscles, doing this exercise how to strengthen those muscles and how to keep your neck safe.
Here we're going to do head movement, side to side and dip, and this exercise you can either start out an orthodox stance or a self core stance meaning either you start to put the right leg forward or the left leg forward and you want to try to remember to keep your hands by your chin as fighters always do. The each time you go through the series of movements you just switch stance. Go through the movements, have alternating stance and go through the movement again. Remember, always keep your hands by your chin.
At this point you're pretty familiar with this exercise, you want to keep with your steady movement without breaking in between, don't let your head rest on the ground, you're doing great. Great, now don't forget, it's not important to keep pace with me and Max, find your own pace and work with that. But remember, don't break in between, you want to have a steady, constant movement, constantly moving, never taking a break. It's going to keep your cardio going, it's going to be great for your coordination, you've nothing but everything to gain from this, keep going, you're doing great.
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