Warrior warm-up
12 minSurya namaskar A adapted for striking: joints, ankles, shoulders.
Intermediate12 weeks · 4–5 days a week
Warrior · 12 weeks
For practitioners with a striking base. Bag and clinch volume grows, while yoga shifts toward hip and thoracic mobility.
Week navigation
Week 1–3 · focus
Hip power
Setu bandhasana · khao loi · plyometrics 2×/week
Sessions this week: 4
Structure of the day
- 0–10
Kapalabhati
3×30 exhales, core activation
- 10–20
Mobility
Hip and thoracic opening
- 20–80
Striking work
Pads, bag, clinch, 8–10 rounds
- 80–95
Conditioning
Posterior chain, core, neck
- 95–115
Yin yoga
Butterfly, dragon, sphinx — 4 min each
Sequences used in this cycle
The complexes, explained
Hips for te
18 minSix hip-opening asanas — mandatory before any high-kick work.
Round breathing
9 minKapalabhati and nadi shodhana in a three-minutes-on, one-minute-off format.
Yin after the fight
30 minFour poses for 3–5 minutes: butterfly, dragon, sphinx, supine twist.