Day 4 - Coordination Challenge

All right, Aqua Training Bag community. My name is Coach Dan Palacios and here we are on day four of our 5x5 Fitness Challenge, here on Aqua Training Bag Training Systems.

Today’s going to be our coordination workout. We’re going to test your movement abilities a little bit and see how you do with defensive movements, rolling side-to-side, slipping side-to-side, and then throwing some punches to follow up. This is going to require a little bit of coordination. And it’s going to force you to work on that balance that we built on foundationally last time. Check out all of these coordination driven movements that we’re going to do. And then we’re going to put it all together.

Our first movement is going to be a slip right, slip left, cross, hook. We already know how to throw some of our basic punches and now we’re going to add some of that defensive movement to it. We want to be efficient. We don’t want to bob way side-to-side and then try to throw those punches. Keep it easy, keep it light. We’re going to slip, slip, cross, hook. Slip, slip, cross, hook. Slip, slip, cross, hook. Slip, slip, cross, hook. Switch sides. Slip right, slip left, cross, hook. Slip right, slip left, cross, hook. Slip right, slip left, cross, hook. Slip right, slip left, cross, hook. What you’ll notice is that you move a lot more and so the bag starts to sway a lot more. And that means you’ve got to either move to the bag or away from it, depending on where it is.

On this combo, we’re going to throw a cross, hook, roll, roll, uppercut, uppercut. It’s going to be cross, hook, roll, roll, uppercut, uppercut. Going slow, building on that tempo, cross, hook, roll, roll, uppercut, uppercut. Always coming back to our defense. Cross, hook, roll, roll, uppercut, uppercut. Cross, hook, roll, roll, uppercut, uppercut. All right, let’s try it from the other side. Now, we’re throwing our cross, hook, roll, roll, uppercut, uppercut. Cross, hook, roll, roll, uppercut, uppercut. Our last coordination driven movement is going to be a jab, cross, slip, roll, hook, uppercut. Let’s try and keep that all in mind. It’s going to be jab, cross, slip, roll, hook, uppercut. Again, jab, cross, slip, roll, hook, uppercut. Jab, cross, slip, roll, hook, uppercut. Jab, cross, slip, roll, hook, uppercut. From the other side, jab, cross, slip, roll, hook, uppercut. Jab, cross, slip, roll, hook, uppercut. Jab, cross, slip, roll, hook, uppercut.

We want to build on these three coordination driven combos by doing 10 full combos on each side from each lead foot so that we’re understanding when to slip, when to roll, and when to throw those punches, from the side that we’re already moving to. For instance, when we roll to the right, it’s best or easiest to throw a hook or an uppercut. Those are the most advantageous punches we’re going to throw. That doesn’t mean we can’t throw something else. It just makes a little bit more sense, biomechanically, based on our position and where we’re already loading, where our momentum is coming from, which is why it’s so important to develop the balance and coordination together.

All right, you all, so that does it for day four of our coordination driven 5x5 Fitness Challenge workout. Make sure to stay tuned tomorrow when we put it all together. We’re working cardiovascular strength and endurance, strength and power for muscle building, balance and coordination, all in one workout.

Stay tuned. We’ll see you out here. See you next round!

P.S. Want to learn more about me, Dan Palacios? Visit my website, Kinetic Training at LiveKinetically.com and follow me on Instagram at @livekinetically