Holy Burning Quads Batman!

I like to use this drill at the END of class - it really generates great fatigue!

It starts with a cardio push, and finishes with a muscular endurance portion. I've broken it down as we do it.

Block 1 -

• Right knee strike (1,2)
• Lunge back left with left low punch (3,4)

Block 2 -

• Right front kick adding elbow pulls to waist (1,2)
• Lunge back left with left low punch (3,4)

Block 3 -

• On your last lunge back with low punch you stay there.
• Single count low punches for 12, then double count low punches for 12.

Block 4 -

• One double low punch left (1,2)
• Then front kick with the LEFT leg (3,4)*

Take a second to breath and shake out then repeat the other side. Whew! The gang (me included) ends up crying after this set!

*Block 4 is where the endurance REALLY comes into play. In order to pull off that left front kick, the right quad has to really dig in. Please remind your students that these front kicks will not end up being very high. The purpose is to work the right quad and develop a sense of "center". Balance here (using a very strong core of abs and back) is crucial.

Hope you'll give it a try, and that you like it! And if any of it is unclear at all, feel free to drop me a note.

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