REAWAKENING | REHABILITATION MARTIAL JOURNAL

THE WAY OF THE WARRIOR

SUGGESTED BASIC GUIDELINES

Warm-Up Exercises (Mandatory)

Perform each under these guidelines:

30 Seconds

  • Hold stretches | perform exercises for-

Circuit Age Guidelines

  • 30 & Under = perform 2x
  • 30-50 = perform 3x
  • 50+ = perform 4x to 5x

Kettlebell | Bodyweight Sets & Reps (Strength)

Perform each under these guidelines:

Strength 

  • Low reps – multiple sets 

Circuit Guidelines

  • 1 to 5 reps
  • 8 to 10 sets

Kettlebell | Bodyweight Sets & Reps (Conditioning)

Perform each under these guidelines:

Conditioning 

  • Incomplete Rest – Higher Reps

Circuit Guidelines

  • 10 to 40 reps 
  • Ballistic speed

Kettlebell | Bodyweight Sets & Reps (Fat Loss)

Perform each under these guidelines:

Fat Loss

  • Combination of low & high reps

Circuit Guidelines

  • Ballistic speed
  • See Strength & Conditioning info

WARM UP ROUTINE SUGGESTED STRUCTURE

The Warm Up is mandatory before practice to avoid injury and to provide continuous maintenance to keep you from getting injured. With that said, what is listed below is an example of the general structure I use for my wellness program. 

Specific exercises will not be listed because

  • they will vary based on the focus of the various parts of the program.
  • some exercises may be implemented based on the individual person.
  • there are also many different exercises available to choose from to benefit specific areas, and one size does not always fit all. 

As always, do not push past your limitations and seek a medical or sport specific professional for an lingering or new injuries before starting any exercise program.

Structure Set-Up

*One exercise per each listing below. See warm-up exercises guideline chart above for duration and hold times.

  1. CNS – Prime the body’s central nervous system through movement.
  2. Ankle Mobility 
  3. Quad Lengthening
  4. Hamstring 
  5. Glute Activation
  6. Hip Mobility 
  7. Anti-Extension & Rotation 
  8. Anti-Lateral Flexion
  9. T-Spine – Thoracic Spine
  10. Shoulder Mobility-Stability 

FOUNDATION BLOCK 1

Follow Lessons in Order - DO NOT skip!

FOUNDATION BLOCK 2

Follow Lessons in Order - DO NOT skip!

FOUNDATION BLOCK 3

Follow Lessons in Order - DO NOT skip!

WALL BLOCK 1

Follow Lessons in Order - DO NOT skip!

WALL BLOCK 2

Follow Lessons in Order - DO NOT skip!

WALL BLOCK 3

Follow Lessons in Order - DO NOT skip!

WALL BLOCK 4

Follow Lessons in Order - DO NOT skip!

WALL BLOCK 5

Follow Lessons in Order - DO NOT skip!

WALL BLOCK 6

Follow Lessons in Order - DO NOT skip!

ROOF BLOCK 1

Follow Lessons in Order - DO NOT skip!

ROOF BLOCK 2

Follow Lessons in Order - DO NOT skip!

ROOF BLOCK 3

Follow Lessons in Order - DO NOT skip!

ROOF BLOCK 4

Follow Lessons in Order - DO NOT skip!

ROOF BLOCK 5

Follow Lessons in Order - DO NOT skip!

ROOF BLOCK 6

Follow Lessons in Order - DO NOT skip!