Will 1 and KMA

Will-Squat
Forefinger on ring, thumb around squeezing-keeps arm and shoulders tigh
Squat up out of rack-head up-one step back
BIG breath in belly-stick belly out. Toes up-knees out-ass back-balls in water-lean forward more-keep arch in back-look up--drive chest up-push feet out pull hips forward

Use Boxes to practice getting ass back
Use band below knees to press out knees

Stretches and support
Hamstrings-band on foot-knee straight, pull up, relax then on head, then on neck then arms back and push heel up- hold 30
Hip Flexors--Runners stretch-hip forward-hand up then back
Quads-same as above except toe on chair

Glut Ham raise, short bench, bend over head down, glutes and ham pull up--

KM1--ground work and kicks

KM Advanced
Mat run combination
Fighting to side back then strike
Standing guilitene
Three attackers three possible attacks. One good guy on bus and bar, must make good decisions and then articulate