Kajukenbo At Home Workout #6

hey everybody its Rob from the yarmulke dojo and this is less than six of our Kajukenbo at-home workout series if this is your first time joining us and you want to check out our other lessons there's a playlist at the end of this one that you can watch

when it's done so in our previous lessons we've covered the fundamentals of punching kicking and groundwork today we're gonna get really into my new shot of footwork and head movement both to set up your own strikes and to get out of the way of the strikes of your

opponent this being less than six I assume you guys know how to warm up by now but if you don't you can click on this link right here which will take you to our body roll warm-up which is a standard warm-up we use before every single class either

way I want you to do the body roll on your own and then come back when you're done with that and now we're not going to be doing push-ups sit-ups or jumping jacks instead we're gonna use our footwork drills as our warm-up drill without further ado let's get

started all right let's get the most basic of footwork out of the way stepping if I'm here my fighting stance and I say I'm gonna take a step you imagine my rear foot is gonna cross in front of me like this and that's a step right that's a

step that's true except when we're standing in this room when you're into martial arts context this is a step my lead foot steps in front and then my rear foot steps behind I'm keeping my weight evenly distributed if you're already board which is moving your feet like this

let's tie some hands to it so I want you to step forward with this lead leg throw that jab out then the rear foot steps throw that cross so now you're mixing your punches together boom you can also do the same thing with your kicks I take a

step with my lead leg my weight is now my lead leg throw my kick bring it back or I take a step with the rear leg kick with that so this stepping sets me up for a lot of my straight angle attacks boom the other thing I want

you to be aware of is that it's not just a forwards and backwards motion yes this is the basic way to ascend and descend but also it's the basic way to move laterally step to the side boom step to the side boom I'm maintaining the integrity while I'm

moving sideways like this here I'm not criss-crossing again disrupting my own balance to get there I'm maintaining my balance so if I move to the side boom forward there so I want you to set a timer for one minute and in that minute I want you to just

play do a few steps moving forward without throwing any strikes move to the side without throwing strikes and then once you feel comfortable start throwing your punches in start throwing your kicks in without disrupting your own balance one minute just play with stepping okay that was our basic

stepping so now when I say step you know I mean reach with the lead foot or that rear foot but not walking yourself forward like that now we're gonna move on to the advancing or galloping step so I'm here my fighting stance I'm gonna take a step with

my lead leg rear foots gonna come right or me my weight earlier it was going right to here maintaining my stance this time it's coming right to here so I can stand straight up then my lead foot steps out again it's a way for me to get more

distance or advanced than I would if I just did this boom of the speed it looks like this but boom again here but boom so I'm not coming up in the air with a hop my feet are staying relatively close to the ground so my opponent doesn't see

me do that extra third step they should see me only doing this but what I'm really doing is been one two three so let's add some strikes into that I go here jab gallop forward cross or even better jabs gallop forward roundhouse kick either way you can practice

it with no hands only punches or with kicks but I want you set a timer for one minute for one minute you're gonna practice the advancing or galloping step have fun last footwork drill we're gonna do is called the drop step my lead foot is actually to come

backwards to me and then my rear foot is gonna shoot back house I throw this cross out there up to speed it looks like boom from the other side it goes here boom here boom what I want you to notice is that I'm not throwing myself backwards I'm

not running away with this strike my weight isn't going that way it's going down into the ground with the drunk step so I'm here boom right there I look like I'm retreating but I'm actually just shifting my weight so they can drop down into this punch so it'll

be here boom so once again you're going to set a timer for one minute but this time I do want you to use your hand because I want you to time your rear foot with your rear hand so that when this foot lands that hand is fully extend

at the same time it's not this here like that at the same time back to there so one minute drop step have fun okay so by now you should be a master of dancing around with those footwork drills but the problem is if you don't move your head

you're still going to be a sitting duck for your opponent so now we're gonna work on some head movement drills okay so head movement sounds pretty self-explanatory you're moving your head out of the way of being struck but there's a few caveats if you don't move your head

intelligently your opponent's gonna know that and set you up for another strike fortunately we have a few drills you can practice that'll teach you how to move your head intelligently starting with the slip so the slip is actually pretty easy understand I'm here my fighting stance all I'm

gonna do is replace my nose with my shoulder blade like this boom same thing on the other side boom I'm not leaning way to the side I'm not turning all the way around I'm still facing you just putting my shoulder in front moving my head out of the

way so because we're practicing by ourselves and we don't have someone to throw punches at us we're gonna learn to throw our slips off our own attacks which looks like this I'm here in my fighting stance I'm gonna throw my jab and as it retracts I'm gonna slip

to that same side same thing with the cross I throw that cross out and we're track to the side like that jab slip cross slip from this angle jab cross slip I can also put them together like this jab cross slip which is how I want you to

practice you're gonna set a timer for one minute and you're gonna go jab slip cross flip jab cross slip at your own pace one minute straight have fun next piece of head movement we're gonna do is called the roll I'm here in my fighting stance and I go

jab cross my weight is now shifted onto my lead foot my rear foot is turned over and I'm gonna continue that motion as a circle down and back up again it goes jab cross down back up same thing off the lead hand I can go jab cross hook

rotate down come back up like that jab cross rules jab cross hook roll what I want you to notice is that I'm not going all the way down I'm not coming here and dipping all the way down to the ground come back up why it's unnecessary I'm just

avoiding a tiny hand right I can come right through there boom boom pop right there pop boom okay so because this one's a little bit more complicated I want you to a timer for two minutes for two minutes you're gonna play with jab cross hook roll for jab

cross roll two minutes I'll see when you get it done last head movement drill we're gonna do is called pull so from my fighting stance I go jab cross push off the lead leg to the fact boom that's my pull right there again jab cross pull right through

there I'm moving my body and my head together I'm not just leaning back I need to get distance you'll notice I'm dropping my arm that's because my opponent throws a kick and he catches my arm he could take me with him with that so I'm slightly didn't my

arm out of the way I'm not worried about getting hit because I'm pulling my head far enough back so I'm clear from a strike so I'm going here jab cross pull right to there also notice that my lead foot staying planted reason being I'm not running away here

to where now I have to reengage my opponent I'm coming right here pull and exploding forward with another strike so jab cross pull right to there from the other side it goes jab cross pull jab cross pull once again set a timer for one minute have fun with

that one so we've done our footwork and some head movement not exactly the most exciting parts of martial arts but those are the building blocks that over time make you an expert martial artist remember advanced martial arts is just the basics done really well so you want to

practice your footwork and your head movement until you can do it without even thinking about it but that being said let's move on to what you came here for the striking [Music] so all of our Triton combinations today are going to be built off the same core combination

which is right here it's going to be jab cross hook cross all of our combinations are going to build off that combination one is gonna be jab cross hook cross pull cross jab cross hook cross pull cross let's break down what I'm doing I'm stepping out with this

jab stepping with this cross rotating on this hook reaching for with that cross again I'm gonna push off the lead leg for this pull and now I'm going to spring off my back leg with that cross I'm just barely living that strike slide out of the way and

coming in with another one so it goes jab cross hook cross pull boom from the other side jab cross hook cross pulp boom if I come all the way back here I could have a big explosive strike right here but my opponent is liable to see that and

move out of the way so it's right here one two three four pull cross let's do five together right here that's good one two three four and five so I want you to practice ten on your own you don't have to go as fast we were just going

you can break it down into one two three four pull drop that's how slow you need to go that's how slow you should go ten on your own let's have fun okay so our second combination actually looks a lot like our first combination except instead of finishing with

a cross we're gonna finish with a side kick which looks like this I go here jab cross hook cross pull now I'm gonna come heel to heel loading up my lead leg side kick so off the Spears can go one two three four pulps boom right there I'm

imagining I've already taught them that if I pull there's a cross honey so they're now afraid of that hand which is good because they're not gonna see this side kick coming I throw this cross here I pull backwards now I'm gonna come heel to heel here and kick

this foot up and out so I'm not landing in a chamber I'm not coming here and then shooting it out it should look like a pendulum motion I'm coming to here replacing my foot and I'm not gonna wait as soon as this leg is up my fire it

out so it looks like cross pull sidekick right to there so I'm gonna go jab cross hook cross pull boom right to there let's do five together let's go one jab cross hook cross pull sidekick to jab cross hook cross pull sidekick three jab cross hook cross pull

sidekick four and five again you're teaching your opponent to be where it is cross because you're really gonna sneak in with that sidekick let's get ten on your own break it down as you need to all right so those first two combinations probably seem like a walk in

the park tell you what let's ramp up the intensity and move on to the third one which is gonna be here I'm gonna go jab cross hook crossing I'm gonna roll off this cross I'm right here I rolled to the side cross and I'm gonna walk forward and

kick with my left leg boom right there again it got cross hook cross roll off the cross set board kick right there pay attention to what my rear foot is doing off of this roll I'll go right here and I roll and I step to the side taking

an angle on my opponent then I come in finish him off with that kick there I don't want to stay in place here on this roll because my opponent's faster and stronger than me he's gonna win this exchange so I need to cheat and move to the side

where he has to turn to face me but I'm already there so it's here one two three four roll and step to the side cross walk forward with let's get five together let's go one two three cross hook cross rolls cross kick for jab cross hook cross rolls

cross kick and five jab cross hook cross roll cross walk left so now I want you to practice ten on your own go as slow or as fast as you need to if you have to go slower than what we just did there's no shame in doing that

if you can go faster go faster but don't sacrifice form for speed all right ten times on your own have fun moving on the combination number four once again I'm right here and I go jab cross hook cross now my opponents countering humans don't strike I'm gonna track

back and land with the drop step cross so again it goes jab cross hook cross drop step cross I'm gonna add to that I go jab cross hook cross drop step crossed I'm gonna take a step for with the right leg and once again finish off with that

left kick right there so up two feet it goes that kick can be to the body or to the head but I want to make sure I'm tying this rear hand and we just put together as his retracts so to does my lead foot and my rear foot

land with that drop step cross so it's not here we're tracking back and then shooting out like that and it's not here staying out there with my hand like that rear hand moves lead foot moves so again it's jab cross hook cross drop step cross walk forward left

kick let's get five together nice and slowly let's go one jab cross hook cross drop step cross walk board left kick to dad cross hook cross drop step cross walk forward left kick three jab cross hook cross drop step cross roundhouse kick four jab cross hook cross drop

step cross left kids and five jab cross hook cross up step cross left kick alright so that was our five together I want you to get ten on your own get this motions first and then do the whole combination all right you guys town your combination five last

combination of the day I'm right here and I go jab cross hook cross same side front kick advance forward roundhouse kick alright so what am I doing here I'm going jab cross hook cross this last cross can land or not land maybe he moves out of the way

either way I'm threatening him with that front kick that front kick is a smoke bomb to hide the fact that I'm loading up this left leg so it grows right here cross front kick then I gallop forward with that big roundhouse right there so up to speed it

looks like this is the perfect combination when you're fighting an opponent who likes to move away from you you're making him move backwards with this front kick you know he's gonna move far away so you got forward pinch them off with that roundhouse kick let's get five together

nice and slowly let's go one yeah cross hook cross front kick gallop roundhouse kick – jab cross hook front kick forward roundhouse kick three jab cross hook cross front kick roundhouse kick four jab cross hook cross right roundhouse kick and five jab cross hook cross front roundhouse kick

if you need to you can break that up into smaller pieces you can be right here and go jab cross hook front kick situate your balance and then gallop forward with that rear leg roundhouse kick it doesn't all have to be super fast in one combination break it

down learn it alright guys ten times on your own I hope you guys enjoyed those drills as you can see it's actually pretty easy to work your head movement and footwork into your daily practice in fact you always do I just wanted you guys to become aware of

that anyway it's time to move on if you don't have a heavy bag skip ahead to this time code where the cooldown starts but if you do have a heavy bag glove up and keep watching because it's time to hit some stuff [Music] all right today's back work

is gonna be five two-minute rounds separated by one minute of rest we're gonna start with five strikes to one sprawl move on to four strikes to one sprawl three two one sprawl two so on and so forth so round one is gonna be five strikes to a sprawl

which looks like this one two three four five scroll back up one two three four five any five strikes you want to one sprawl it's around one is gonna be five strikes to sprawl round two is four strikes to a sprawl round three is three strikes to the

sprawl round four is two strikes to a scroll round five however is gonna be different instead of sprawls we're gonna be doing kicks so you're gonna do any three strikes followed immediately by ten kicks which looks like this I can go right here and I go one two

three and then I have ten kicks alright so rounds one through four we're practicing our sprawls round five we're just letting the kicks fly all right you guys enjoy all right so I don't want you guys to think you've gotta push ups today far from it today we're

going to be doing a burnout we're gonna be doing a combination work out of push-ups and squats looks like this I'm gonna be right here and I'm gonna get ten push-ups one two three four five six seven eight nine and on my 10th I'm gonna come down here

and hold one two three four five six seven eight nine ten my chest did not touch the ground at any point i hovered above the ground with these ten seconds once I get done with that I jump up under my feet do 10 squats same thing one two

three ten now I'm gonna hold this for ten seconds one two three ten so on the tenth rep you're holding at the bottom for ten seconds you're gonna repeat that five times by time that's done your shoulders your chest and your glutes should be on fire so ten

push-ups 10-second hold ten squats ten second holds for five rounds enjoy all right everybody that was our lesson for the day hope you enjoyed yourself hope you learn something about footwork and head movement and how to apply those things to the rest of your training and if you

feel like you didn't get something we did today don't worry practice is free so try again later try again tomorrow keep trying until you feel you've got it as always I want to thank you guys for taking the time out of your day to come train with me

thank you for your hard work thank you for tuning in all right you guys I'm Rob from the Yama con dojo and I'll see you next time [Music]

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