set 1

Super Set

  1. Low Squat Jump

  2. Slow ponteira kick

  3. Hollow rock hold

Rest 30 sec and repeat 3x

6x

10x each leg

20 sec

Step by step

1- Low Squat Jump

Starting from and maintaining a low squat position. Jump up and forward as high as you can. When you land, lower your body back into the squat position to complete one rep

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2 - Slow Ponteira kick

Ponteira is the simple front kick with the ball of the foot. It is performed by lifting the leg stretched, and bring all the way back in the Ginga.

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3- Hollow rock

Lie on your back in the hollow body position (lower back in contact with the floor, arms extended covering ears, and legs straight with toes pointed)

Begin rocking back and forth maintaing the hollow body form.

The movement recruits muscles deep in the core which are often missed during traditional ab workouts.