Rogue combat club Muay Thai seminar Jump rope warm up https://www.youtube.com/playlist?list=PLdHbsx34wiJfDgh4ckbKTSlVEEIAHkw91 3 rounds 3 mins (finish last 30 seconds with a high interval burst) 30 seconds rest between sets Dynamic stretching https://www.youtube.com/playlist?list=PLdHbsx34wiJfDgh4ckbKTSlVEEIAHkw91 Frankenstein’s https://www.youtube.com/playlist?list=PLdHbsx34wiJfDgh4ckbKTSlVEEIAHkw91 Knee ups https://www.youtube.com/playlist?list=PLdHbsx34wiJfDgh4ckbKTSlVEEIAHkw91   Periformis https://www.youtube.com/playlist?list=PLdHbsx34wiJfDgh4ckbKTSlVEEIAHkw91 S.L. RDL https://www.youtube.com/playlist?list=PLdHbsx34wiJfDgh4ckbKTSlVEEIAHkw91 Hip mobility and strengthening https://youtu.be/_nTebTMKz6U Fire hydrants https://youtu.be/WOxnzFzDj34 3 sets 1 min each leg Walking quadrupeds https://youtu.be/eHnjBsXvLMQ 3 sets 1 minute walking 5 steps forward and backward Standing Thai style hip drill with partner 4 sets 25 reps Footwork/ walking https://youtu.be/cJ7Q24MpfVY 3 rounds each round focus on a different direction for example: – round 1 front […]