Thursday, March 5, 2015

Core Warmup, Takedowns & Defense

Yesterday, Wednesday the 4th-

We warmed up with core exercises. So tough! My legs were shaking at the joints when we finished- worth it!

We did some take down & punch defense:

1. hands near your temple, swat firsts coming in without reaching too much (straight punch)
2. hands near your temple, use your elbow to deflect body shots while still being ready as described in #1

3. Protect against a wide swing = bring your elbow up, then use your other elbow to strike as you drive through that same foot
4. Protect against a wide swing with your elbow, pinch their arm in your lat, drop your body weight and grab their leg.

Take down:
1. Duck under their swing, grab around their hips with both hands lock your hands, push your hips forward, extend your knees/legs as to lift them and dump them. Note: Keep lifting out of the back by looking toward the ceiling.
2. Duck under swing, grab their hips, pull your far leg through theirs and extend as to trip them - try and maintain posture
3. Duck under their swing, grab their hips, they sprawl. keeping one leg outside, drop the other inside- as your knee drops, extend both of your hands like you're taking a bow in a theater, this popping motion swings them off you and if they're sprawled then they're committed. From there, just swing around to their back for control.

Edit; my abs and sides are exercise sore! feels good!

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