WEBVTT 00:02.240 --> 00:04.460 Mhm . Mhm . 00:06.040 --> 00:09.850 Mhm . Right . Mhm . Mhm . Mhm 00:10.440 --> 00:11.650 mm . Mhm . 00:14.840 --> 00:18.030 Hey , my name is Sergeant Court 00:18.030 --> 00:19.974 Reynolds us Marines , Marine Corps 00:19.974 --> 00:22.590 martial arts instructor and we're here 00:22.590 --> 00:26.410 to get you ready for a show by the 00:26.420 --> 00:28.650 military , for the military and for 00:28.660 --> 00:30.900 anyone else who wants a hard core 00:30.910 --> 00:33.750 workout prepared to sweat . Mhm . 00:34.540 --> 00:36.640 Iraq Thanks for tuning in for 50 00:36.670 --> 00:38.614 motivate infantry sergeant here is 00:38.614 --> 00:40.392 going to teach you today combat 00:40.392 --> 00:42.337 conditioning and some self defense 00:42.337 --> 00:44.226 moves go along with the moves and 00:44.226 --> 00:46.337 myself and Captain Andreas has taught 00:46.337 --> 00:48.503 you in the past . So let's kick it off 00:48.503 --> 00:47.870 today . We're going to do some upper 00:47.870 --> 00:49.759 body strikes . All right . We can 00:49.759 --> 00:51.814 consist some inside outside frequent 00:51.814 --> 00:54.190 strikes , some chin jabs , some elbows , 00:54.440 --> 00:56.384 throw them in there . Remember all 00:56.384 --> 00:58.273 these moves to be used for combat 00:58.273 --> 01:00.273 condition or self defense only . So 01:00.273 --> 00:59.970 don't hurt yourself . But don't Jackie 00:59.970 --> 01:02.081 chan anybody in the supermarket , you 01:02.081 --> 01:04.248 guys ready to kick it ? You guys ready 01:04.248 --> 01:06.359 to go ? All right . As always like we 01:06.359 --> 01:08.248 told you in the past , everything 01:08.248 --> 01:10.359 starts off the basic warrior stance . 01:10.359 --> 01:10.160 Just already kick it off and freaking 01:10.170 --> 01:12.114 fight . Alright , first move we're 01:12.114 --> 01:14.114 going to teach you is outside . All 01:14.114 --> 01:16.281 right . And the Marine Corps , we call 01:16.281 --> 01:16.150 it the knife hand . Alright , what it 01:16.150 --> 01:18.317 is is basically your hand looks like a 01:18.317 --> 01:20.539 knife . Pretty creative title . Right ? 01:20.539 --> 01:22.650 Alright . You're striking distance is 01:22.650 --> 01:22.150 going to be from the part of your 01:22.160 --> 01:24.327 finger all the way down your palm that 01:24.327 --> 01:26.438 tips your fingers . You don't want to 01:26.438 --> 01:28.771 you know , break any digits . All right , 01:28.771 --> 01:30.882 basically strike what it looks like . 01:30.882 --> 01:33.216 Come here as if you're with an opponent , 01:33.216 --> 01:35.327 you find yourself close combat wise , 01:35.327 --> 01:37.660 the area . Target is the neck . Alright ? 01:37.660 --> 01:37.520 You're gonna come in , you're gonna 01:37.520 --> 01:39.576 strike them on the side , you know , 01:39.576 --> 01:41.798 deflected uh hand if you need to That's 01:41.798 --> 01:43.798 a knife and this is going to be the 01:43.798 --> 01:46.076 freaking outside , right ? Simple move . 01:46.076 --> 01:48.187 Really good but effective neck has an 01:48.187 --> 01:50.409 arteries , you know , freaking a lot of 01:50.409 --> 01:52.464 good stuff . Really bad point if you 01:52.464 --> 01:54.687 get hit , so let's do this . And if you 01:54.687 --> 01:56.798 do do it , do it safely and slowly at 01:56.798 --> 01:56.370 first . All right , everybody starts 01:56.370 --> 01:58.650 the basic warrior stance , Alright ? 01:58.660 --> 02:00.882 You can either have your hands extended 02:00.882 --> 02:02.938 or if you want close your fingers as 02:02.938 --> 02:05.160 long as you make sure you know , not do 02:05.160 --> 02:07.216 the hammer fists , do the nightstand 02:07.216 --> 02:09.327 fist . You're gonna hit with the palm 02:09.327 --> 02:08.800 of your finger , right ? You're gonna 02:08.800 --> 02:10.744 come in , you're gonna strike , go 02:10.744 --> 02:12.911 right back to the basic warrior stance 02:12.911 --> 02:15.189 so it looks like this . Strike , Right , 02:15.940 --> 02:18.740 strike , that's it , simple . Right ? 02:18.750 --> 02:20.972 All right , we'll see you guys ready to 02:20.972 --> 02:23.194 kick it . All right , we're gonna go do 02:23.194 --> 02:25.250 it somewhere , doing some slow first 02:25.250 --> 02:27.472 and then we'll speed up later on in the 02:27.472 --> 02:29.472 shell . Do bag drills . All right , 02:29.472 --> 02:31.740 everybody get ready . Strike , Strike , 02:31.750 --> 02:34.020 Strike . Remember , keep going it . 02:34.030 --> 02:36.197 Remember when you do these moves ? You 02:36.197 --> 02:38.252 want to flare the hell ? All right ? 02:38.252 --> 02:40.474 You want to add your counterweight that 02:40.474 --> 02:42.808 way you're getting the full force of it . 02:42.808 --> 02:42.100 You just throw your arm out . You're 02:42.100 --> 02:44.267 gonna hit the person so I can't really 02:44.267 --> 02:46.433 affected you throw your body into it . 02:46.433 --> 02:48.544 You're gonna really jack them up . So 02:48.544 --> 02:50.544 make sure you get motivated through 02:50.544 --> 02:52.767 your body into it . All right , right . 02:52.767 --> 02:54.822 Strike strike . All right . You guys 02:54.822 --> 02:56.878 look like you got it . Guys are pros 02:56.878 --> 02:59.211 right here . All right , That's outside . 02:59.211 --> 03:01.378 All right , For the inside . All it is 03:01.378 --> 03:03.544 is once you come in , say you miss the 03:03.544 --> 03:05.600 person or you hit them , you want to 03:05.600 --> 03:07.711 add an extra little blunt force , you 03:07.711 --> 03:09.878 come back , you throw your hand up and 03:09.878 --> 03:09.870 you come back down and you hit the 03:09.870 --> 03:11.814 other side of the neck or whatever 03:11.814 --> 03:14.037 target area you basically can hit . All 03:14.037 --> 03:16.203 right , Everybody gotta go All right . 03:16.203 --> 03:18.450 So , it's gonna look like this . Mhm . 03:19.140 --> 03:21.340 Simple . Right ? Kick . All right . 03:21.400 --> 03:23.678 Let's kick it . Alright , Ready strike . 03:24.740 --> 03:28.360 That's right . That's right . Keep 03:28.370 --> 03:31.350 doing it . Remember , just like the 03:31.350 --> 03:34.370 motivated freaking army bubble right 03:34.370 --> 03:36.426 here is doing He's throwing it out , 03:37.440 --> 03:40.430 learn the hill now . See , like 03:40.440 --> 03:42.620 motivated corporal Barnes here , This 03:42.630 --> 03:44.880 Jackie chan stuff . Not like that . All 03:44.880 --> 03:46.824 right . You wanna make sure you're 03:46.824 --> 03:48.991 using your body . All right . Not just 03:48.991 --> 03:51.213 your arms . You get a lot more force if 03:51.213 --> 03:53.436 you use your body and not just your arm 03:53.436 --> 03:55.436 muscles . All right , do it again . 03:55.540 --> 03:57.950 Yeah , sort of better . He's just got 03:57.950 --> 04:00.230 those Gumby arms going All right , You 04:00.230 --> 04:02.563 guys ready . Alright , guys comfortable . 04:02.563 --> 04:04.563 All right . Those are your freaking 04:04.563 --> 04:06.990 knife hand strike the next one is chin 04:06.990 --> 04:09.046 jab . All right . This is a really , 04:09.046 --> 04:10.768 really good move . It's really 04:10.768 --> 04:13.520 effective . All right . This is one of 04:13.520 --> 04:15.576 the favorite moves because there's a 04:15.576 --> 04:17.520 lot of continuous moves . If we do 04:17.520 --> 04:19.631 shows in the future to help teach you 04:19.631 --> 04:21.742 All right ? Basically what you can do 04:21.742 --> 04:21.420 is when a person comes in , you're 04:21.420 --> 04:23.753 gonna take the striking farm , you know , 04:23.753 --> 04:25.698 striking part of your palm you can 04:25.698 --> 04:27.753 basically planning to do is freaking 04:27.753 --> 04:29.809 face . Alright , target areas , chin 04:29.809 --> 04:31.920 the nose . All right . Just because a 04:31.920 --> 04:34.031 lot of damage you hit somebody in the 04:34.031 --> 04:33.760 nose , they're going to tear up . 04:33.840 --> 04:35.896 They're going to hate life . No , if 04:35.896 --> 04:37.896 you hit it really , really hard can 04:37.896 --> 04:39.840 cause some major marriage , you're 04:39.840 --> 04:41.951 serious damage . So , once again , if 04:41.951 --> 04:41.760 you practice these moves , make sure do 04:41.760 --> 04:43.982 it slowly and don't actually strike the 04:43.982 --> 04:46.093 person . I don't want anybody getting 04:46.093 --> 04:48.316 hurt . All right , you guys ready ? All 04:48.316 --> 04:50.538 right . Once again , you're gonna start 04:50.538 --> 04:52.760 from the basic stance . Alright , basic 04:52.760 --> 04:54.927 moves gonna look like this , make sure 04:54.927 --> 04:57.149 to flare the hill and you're using that 04:57.149 --> 04:59.427 palm strike force right here . Alright , 04:59.427 --> 04:59.360 once you don't walk out your arm 04:59.360 --> 05:01.471 totally , you want to really use your 05:01.471 --> 05:03.471 arm for us because this is going to 05:03.471 --> 05:05.360 freak and push it up in there and 05:05.360 --> 05:07.527 really damaging you guys ready to kick 05:07.527 --> 05:09.416 it off a little . Everybody ready 05:09.416 --> 05:12.840 strike strike , keep doing it . Yeah . 05:13.840 --> 05:16.030 All right , just like all of them are 05:16.040 --> 05:18.151 doing make sure you keep your hands , 05:18.151 --> 05:20.960 you want to freaking correspondent push 05:20.960 --> 05:24.950 it up into it , right , 05:25.740 --> 05:28.850 right ? That's right , right , 05:29.840 --> 05:33.490 alright , you got more All right , take 05:33.490 --> 05:35.546 it easy , everybody comfortable with 05:35.546 --> 05:37.657 that one . All right . We just showed 05:37.657 --> 05:39.768 you the chin , jab strike . Alright , 05:39.768 --> 05:41.879 Another knife hand that we have . All 05:41.879 --> 05:44.101 right , It's the vertical one basically 05:44.101 --> 05:46.268 what you're gonna do this is the stuff 05:46.268 --> 05:45.830 you see in the movies , some chopping 05:45.830 --> 05:47.774 wood blocks , all the kind of high 05:47.774 --> 05:49.941 speed , you know , cool karate sort of 05:49.941 --> 05:52.274 stuff , right ? You're coming from high , 05:52.274 --> 05:54.219 coming down , all right , striking 05:54.219 --> 05:55.997 service be like if you ended up 05:55.997 --> 05:58.219 punching the person oh , they're paying 05:58.219 --> 06:00.274 Alright , striking surfaces the next 06:00.274 --> 06:02.274 you're going to come down using the 06:02.274 --> 06:04.386 knife hand right down on their neck , 06:04.386 --> 06:06.497 really causing damage , really take a 06:06.497 --> 06:06.050 person out . Once again , you're using 06:06.050 --> 06:08.272 the meaty portion of your palm up until 06:08.272 --> 06:10.383 the part of your digits , right ? You 06:10.383 --> 06:12.494 don't want to hit your you know , you 06:12.494 --> 06:12.440 don't want to freaking do the risk , 06:12.440 --> 06:14.551 You don't wanna do your fingers , you 06:14.551 --> 06:16.496 don't want to break anything . All 06:16.496 --> 06:16.070 right , you guys ready to kick it . 06:16.080 --> 06:18.410 Alright , basically for this , you're 06:18.410 --> 06:20.632 going to come down , you're gonna flare 06:20.632 --> 06:22.799 the hill a little bit about your power 06:22.799 --> 06:24.966 is dropping your weight . That's where 06:24.966 --> 06:24.370 you get the striking power , right ? 06:24.380 --> 06:26.658 Make sure to always keep your hands up , 06:26.658 --> 06:28.713 like send the basic warrior stance . 06:28.713 --> 06:30.936 Once you've done with the move , you're 06:30.936 --> 06:30.930 going to come right back up , so it's 06:30.930 --> 06:33.340 going to be is just like that once 06:33.340 --> 06:35.562 again , the more you drop your weight , 06:35.562 --> 06:37.784 you have your weight into it , the more 06:37.784 --> 06:40.007 power you're gonna get with your strike 06:40.007 --> 06:42.173 good to go kill you guys ready to kick 06:42.173 --> 06:44.920 it . Alright , Ready strike straight , 06:44.930 --> 06:48.550 right , keep going . Alright , corporal 06:48.550 --> 06:50.661 Perry , He's designed to use the full 06:50.661 --> 06:53.510 knife hand , which is fine rest of them , 06:53.520 --> 06:55.742 and I have to correct myself and I'm an 06:55.742 --> 06:57.964 army bubba and airman , that's my bad . 06:57.964 --> 07:00.187 All you guys can want my But later on , 07:00.187 --> 07:02.550 just like that really , really good 07:02.550 --> 07:04.828 using your body , you guys comfortable , 07:04.940 --> 07:07.550 you guys good . All right , next one , 07:07.940 --> 07:10.460 last couple his elbow strikes , Alright , 07:11.140 --> 07:13.750 you got the rear elbow strike , say I'm 07:13.750 --> 07:15.972 fighting this guy and then suddenly his 07:15.972 --> 07:18.194 buddy likes decided to come up behind , 07:18.194 --> 07:20.306 try to pull one of those sucker punch 07:20.306 --> 07:20.260 moves , you always see in the bar 07:20.260 --> 07:22.482 fights and all that kind of , basically 07:22.482 --> 07:24.593 what you're gonna do is once you have 07:24.593 --> 07:26.649 taking out this enemy , you're gonna 07:26.649 --> 07:28.704 look in the rear , you're gonna come 07:28.704 --> 07:30.927 back , we're gonna strike the enemy and 07:30.927 --> 07:33.149 go back to your main uh main opponent . 07:33.149 --> 07:35.204 All right , rear elbow strike pretty 07:35.204 --> 07:37.427 self explanatory , it's gonna look like 07:37.427 --> 07:39.482 this . Step right back into it . All 07:39.482 --> 07:41.593 right , you want to use your weight , 07:41.593 --> 07:43.593 you basically want to keep your arm 07:43.593 --> 07:45.816 vertical , use the cutting part of your 07:45.816 --> 07:45.640 elbow really strike them and for the 07:45.650 --> 07:47.860 face , whatever you can to hit them , 07:47.870 --> 07:48.760 just like this 07:51.640 --> 07:53.807 simple , right ? All right , we'll see 07:53.807 --> 07:55.918 you guys ready to kick it . Alright , 07:55.918 --> 07:58.084 Basic warrior stance . Ready , right ? 07:58.940 --> 08:01.330 Remember you're not just going to throw 08:01.330 --> 08:03.274 you all go back unless you're high 08:03.274 --> 08:05.274 speed . You got eyes in the back of 08:05.274 --> 08:07.274 your head . You're gonna check your 08:07.274 --> 08:09.386 opponent . Make sure acquire whatever 08:09.386 --> 08:08.890 you're gonna hit . You're gonna step 08:08.900 --> 08:11.122 back . You're gonna strike and go right 08:11.122 --> 08:13.250 back . All right , doesn't make any 08:13.250 --> 08:16.790 sense for doing this . Trust me , we 08:16.790 --> 08:18.901 see it . I don't want to see it . You 08:18.901 --> 08:21.068 all right ? Everybody makes your choir 08:21.068 --> 08:23.068 opponent and then strike it ready ? 08:23.068 --> 08:26.160 Strike straight , 08:27.140 --> 08:29.560 strike do a couple more . 08:31.340 --> 08:34.330 All right , go prepare is doing a good 08:34.330 --> 08:37.280 job . He's going all the way back using 08:37.280 --> 08:41.250 his body weight . Iraq . You guys 08:41.250 --> 08:44.480 good , You guys good . I can feel the 08:44.480 --> 08:46.770 motivation today . That's all right . 08:46.770 --> 08:48.826 We'll pay for it later . All right . 08:48.826 --> 08:51.103 The last and final elbow striking half . 08:51.340 --> 08:53.618 It's basically high to low . All right . 08:53.618 --> 08:55.951 Say you don't want to give a knife hand . 08:55.951 --> 08:58.229 You really want to cause him some pain . 08:58.229 --> 08:57.840 All right , You're gonna drop your 08:57.840 --> 09:00.062 elbow . You know , this could be really 09:00.062 --> 09:02.173 good freaking using the freaking neck 09:02.340 --> 09:04.490 or the back . All right , this is 09:04.490 --> 09:06.546 basically strike right here , you're 09:06.546 --> 09:08.768 gonna come down . Say you don't want to 09:08.768 --> 09:08.580 do this . You're just gonna throw it 09:08.580 --> 09:10.636 down once again . Same principles is 09:10.636 --> 09:12.747 doing the freaking vertical knife and 09:12.747 --> 09:14.969 you're gonna drop the weight . Really , 09:14.969 --> 09:16.913 really do the cutting edge of your 09:16.913 --> 09:16.530 elbow , if you're like me , you got 09:16.530 --> 09:18.474 some really good elbows cause some 09:18.474 --> 09:20.530 damage . You guys ready to kick it . 09:20.530 --> 09:22.641 All right , everybody , basic warrior 09:22.641 --> 09:24.586 stance , ready exercise straight . 09:24.840 --> 09:28.450 Right , right , mm right . 09:28.940 --> 09:31.218 All right , Barnes is doing a good job , 09:31.218 --> 09:33.107 He's looking at his target , he's 09:33.107 --> 09:35.273 hitting it , he's coming right back to 09:35.273 --> 09:37.384 basic warrior stance . All these guys 09:37.384 --> 09:37.080 are doing a good job of keeping the 09:37.090 --> 09:39.312 freaking self , you know , the self the 09:39.312 --> 09:41.534 bench , you don't wanna drop your hands 09:41.534 --> 09:43.701 that you don't get hit upside the head 09:43.701 --> 09:45.923 or anything crazy , you guys good . All 09:45.923 --> 09:48.320 right , relax . Hey , we're gonna take 09:48.320 --> 09:50.542 a short break when we come back . We're 09:50.542 --> 09:52.709 gonna do the bag drills , get all this 09:52.709 --> 09:54.820 stuff , get your heart rate working , 09:54.820 --> 09:54.200 you know ? See what you've learned ? 09:54.210 --> 09:56.950 Seeing a little bit what ? 09:58.540 --> 09:58.960 Okay , 10:04.540 --> 10:06.707 Hey , thanks for coming back . Right . 10:06.707 --> 10:08.929 The first half of the show , we took it 10:08.929 --> 10:10.929 easy on it taught you all the basic 10:10.929 --> 10:13.040 moves , all the vertical knife , hand 10:13.040 --> 10:15.040 stuff , elbow , chin , jab , That's 10:15.040 --> 10:17.262 next one of the shows were going to hit 10:17.262 --> 10:16.630 the bag , really start working and 10:16.630 --> 10:18.741 getting sweaty . You guys ready ? You 10:18.741 --> 10:20.797 guys ready ? Alright , let's kick it 10:20.797 --> 10:22.797 off . We're gonna start out with 15 10:22.797 --> 10:24.963 side straddle hop , just get the blood 10:24.963 --> 10:27.186 flowing , then we'll pick up the matt . 10:27.186 --> 10:29.519 Start really lacking at it . Good to go , 10:29.519 --> 10:31.741 We're gonna go , you guys are motivated 10:31.741 --> 10:33.630 coupon today . Alright guys ready 10:33.630 --> 10:35.260 exercise . 123 , 10:35.640 --> 10:39.430 123 , This is 10:39.430 --> 10:41.860 what you asked . Get a little louder . 10:42.240 --> 10:50.640 123123123123 , 10:50.880 --> 10:51.450 to go . 10:51.840 --> 10:57.780 123123123123 10:58.000 --> 11:00.900 guys , Good . All right , relax , relax . 11:00.910 --> 11:03.243 All right , pick up the bag . All right . 11:03.540 --> 11:05.651 These two are going to demonstrate if 11:05.651 --> 11:07.707 you have a buddy you can get a bag . 11:07.707 --> 11:09.818 They're going to demonstrate what you 11:09.818 --> 11:11.984 can do , motivate . Perry . He's going 11:11.984 --> 11:14.040 to be the shadowboxer . Right ? Once 11:14.040 --> 11:13.750 again , you guys can do this at home , 11:13.750 --> 11:15.972 get in front of the mirror , you'll get 11:15.972 --> 11:18.083 a really good workout . You might not 11:18.083 --> 11:20.361 get the real contacted hitting the bag , 11:20.361 --> 11:22.639 but you still get the heart rate going . 11:22.639 --> 11:24.750 Still get a good freaking sweat going 11:24.750 --> 11:26.917 bro . All right , you guys ready ? All 11:26.917 --> 11:29.139 right , basically what we're gonna do , 11:29.139 --> 11:28.660 we're gonna start off with your knife 11:28.660 --> 11:30.882 hand strikes . I told you , remember we 11:30.882 --> 11:32.771 got the outside the inside of the 11:32.771 --> 11:34.938 vertical , We're gonna do some outside 11:34.938 --> 11:37.104 knife hand first . Alright , if you're 11:37.104 --> 11:39.271 holding the bag , if you have a bank , 11:39.271 --> 11:41.327 if you have a partner battle buddy , 11:41.327 --> 11:43.604 whatever you guys call in your service , 11:43.604 --> 11:45.827 just turn a little bit that way when he 11:45.827 --> 11:48.049 strikes , basically , it's going to hit 11:48.049 --> 11:47.450 it , not hit the face or anything . You 11:47.450 --> 11:49.561 want to make sure you have eyes on to 11:49.561 --> 11:51.672 the opponent . That way you don't hit 11:51.672 --> 11:53.617 him in the face your shadow boxing 11:53.617 --> 11:53.510 basically , it's going to be the same 11:53.510 --> 11:55.677 thing that we did before . Just adding 11:55.677 --> 11:57.566 a little extra , don't overextend 11:57.566 --> 11:59.650 yourself . Don't overextend your 11:59.660 --> 12:01.771 ligaments or anything . We don't want 12:01.771 --> 12:03.882 to cause any pain . You guys ready to 12:03.882 --> 12:06.750 kick it . All right . Ready strike , mm 12:07.340 --> 12:10.850 Strike , strike . Keep doing 12:10.860 --> 12:13.640 All right , just like this . Remember 12:13.650 --> 12:17.010 basically what your target is going to 12:17.020 --> 12:19.242 be the neck . Just like how he's gone . 12:19.300 --> 12:21.189 He's keeping the stricken hand up 12:21.189 --> 12:23.380 protecting the face . He's got his 12:23.380 --> 12:25.269 hands curled . He's not doing the 12:25.269 --> 12:27.269 hammer fist . She's doing the knife 12:27.269 --> 12:29.380 hand . So I'm called the knife hand . 12:29.380 --> 12:32.060 Right ? Five more four three 12:32.740 --> 12:35.650 2 1 . Alright , switch off . 12:37.840 --> 12:40.280 You can demonstrate left handed . All 12:40.280 --> 12:42.720 right . See adapt and overcome you guys 12:42.720 --> 12:44.720 ready kick it . All right , Ready ? 12:45.640 --> 12:48.950 Right , right . Right . 12:49.740 --> 12:53.320 Right , keep going . All right now in 12:53.320 --> 12:55.320 the military . What do we teach you 12:55.320 --> 12:57.376 more ? You sweat Peacetime , let you 12:57.376 --> 12:59.431 bleed more . So really get into it . 12:59.431 --> 13:01.653 You know , you want to just like is the 13:01.653 --> 13:03.931 opponent's filling it at the same time ? 13:03.931 --> 13:03.160 You don't want to cause yourself too 13:03.160 --> 13:06.660 much pain . All right , five four 13:07.340 --> 13:11.140 three 21 . All right . 13:11.150 --> 13:13.690 You guys ready ? Cool , cool . Alright . 13:13.690 --> 13:15.746 That was the outside next one . It's 13:15.746 --> 13:17.634 gonna be the inside . All right , 13:17.634 --> 13:19.857 basically what you're gonna do just for 13:19.857 --> 13:21.968 demonstration purposes . You're gonna 13:21.968 --> 13:24.134 act like you miss your target . You're 13:24.134 --> 13:26.412 gonna come back in for the actual blow . 13:26.412 --> 13:28.412 It helps if your opponent basically 13:28.412 --> 13:30.412 alternate , obviously he knows that 13:30.412 --> 13:32.579 you're going to try to hit him on this 13:32.579 --> 13:32.290 side . So if he wants to turn his body 13:32.300 --> 13:34.467 so you raise it and then once you come 13:34.467 --> 13:36.689 in for the actual strike , you can turn 13:36.689 --> 13:38.800 it that way . You can really actually 13:38.800 --> 13:38.790 hit it . You're not hit the side or 13:38.790 --> 13:40.901 hitting him upside the head or in the 13:40.901 --> 13:43.123 ear or someplace crazy . Alright , here 13:43.123 --> 13:45.860 we go , guys ready . All right exercise . 13:45.900 --> 13:49.160 Right , right , right , 13:49.840 --> 13:52.090 keep going . He's using all the 13:52.100 --> 13:54.156 fundamentals that we talked before , 13:54.440 --> 13:57.230 keeping his freaking guard up throwing 13:57.230 --> 13:59.260 out the hill , adding in the body 14:00.440 --> 14:02.670 hurries doing it left handed for all 14:02.670 --> 14:04.670 you left handers . People out there 14:04.670 --> 14:07.760 motivated right here . Five , four , 14:08.440 --> 14:11.940 three , two one . All right , put the 14:11.940 --> 14:15.150 bags down . 10 size style hot ready 14:15.640 --> 14:18.250 Make it quick exercise . 123 14:18.640 --> 14:29.980 1231231231231231231231 . 14:29.990 --> 14:32.730 They can't keep up . All right . 123 , 14:32.740 --> 14:35.710 10 , anybody know , push up . All right , 14:35.740 --> 14:38.580 pick up the bag . Next one . It's gonna 14:38.580 --> 14:40.691 be the vertical , right ? This is the 14:40.691 --> 14:42.913 one where if you hit your opponent . Oh 14:42.913 --> 14:44.913 no , he's falling over , leaves his 14:44.913 --> 14:46.802 neck open , you're gonna hit it , 14:46.802 --> 14:48.913 strike it just like he's doing taking 14:48.913 --> 14:50.970 me use a little target . Most pads . 14:50.970 --> 14:53.026 Have a little target . See that nice 14:53.026 --> 14:55.081 target , hit that right there . Tell 14:55.081 --> 14:57.414 him in the face . They'll hit down here . 14:57.414 --> 14:59.581 You don't want to cross the bag , flip 14:59.581 --> 15:01.914 up or anything . Once again your shadow . 15:01.914 --> 15:03.859 Same thing . Just what we're doing 15:03.859 --> 15:06.026 before just adding a little extra time 15:06.026 --> 15:08.137 for you guys ready exercise . Right , 15:08.240 --> 15:11.930 right , right , keep going . All 15:11.930 --> 15:14.810 right , located airmen . That's right . 15:14.810 --> 15:17.200 Air Force Is whooping it , doing a 15:17.210 --> 15:19.321 perfect example of it . He's climbing 15:19.321 --> 15:21.488 the hill . He's dropping his body . If 15:21.488 --> 15:23.654 you can tell that this was your neck . 15:23.654 --> 15:25.877 You've been a lot of pain . All right . 15:25.877 --> 15:27.988 What's that teach you ? Air Force can 15:27.988 --> 15:30.154 hit just as hard as the Marine Corps . 15:30.154 --> 15:32.266 You like that plug ? All right . five 15:32.266 --> 15:35.250 four greek two 15:36.140 --> 15:40.140 one . All right . All right , very well . 15:40.150 --> 15:43.100 You know . All right . Next one , chin 15:43.100 --> 15:44.989 jab strike right ? It's one of my 15:44.989 --> 15:47.156 favorite ones . This one we really get 15:47.156 --> 15:48.933 the power . You can really Jack 15:48.933 --> 15:51.100 somebody up . Right ? Basically you're 15:51.100 --> 15:53.267 going to hold back . I'm gonna hold it 15:53.267 --> 15:53.260 a little higher than normally would 15:53.640 --> 15:55.751 just like who he is . He's taking his 15:55.751 --> 15:57.862 head away because he knows the bag is 15:57.862 --> 15:59.918 gonna come up . Right ? You're gonna 15:59.918 --> 16:02.140 take your basic warrior stance . You're 16:02.140 --> 16:01.650 gonna pick a target , act like that 16:01.660 --> 16:03.771 dude's face , Whoever you really hate 16:03.771 --> 16:05.993 life , boss , coworker . I don't know . 16:05.993 --> 16:08.049 Not that I'm saying you want to hate 16:08.049 --> 16:10.104 people . All right , Anyway , you're 16:10.104 --> 16:13.650 gonna strike just like that . All right . 16:13.660 --> 16:15.549 You want to make sure you use the 16:15.549 --> 16:17.660 striking palm of your freaking hand . 16:17.660 --> 16:19.827 Alright , well , there on the hill and 16:19.827 --> 16:21.938 just build right back . Basic warrior 16:21.938 --> 16:23.938 stands getting ready to whoop it on 16:23.938 --> 16:26.049 guys . Good . All right , you can get 16:26.049 --> 16:28.216 back to him . He needs to get some get 16:28.216 --> 16:30.382 some pain going . We'll work here in a 16:30.382 --> 16:32.980 second . All right . Ready exercise . 16:32.990 --> 16:35.960 Straight straight straight , 16:36.640 --> 16:39.820 right , keep going . All right . You 16:39.820 --> 16:42.290 can see he's extending his elbow , but 16:42.300 --> 16:44.356 all the way out . All right . If you 16:44.356 --> 16:46.522 extend your elbow too much , you hyper 16:46.522 --> 16:48.689 extended . All right . Really , really 16:48.689 --> 16:50.689 bad . Some of you play tennis , you 16:50.689 --> 16:52.744 might have done it really hurt you . 16:52.744 --> 16:56.330 Bye . Four three 2 16:56.440 --> 16:58.860 1 . Alright , put the bags down . All 16:58.860 --> 17:00.693 right . This time we're gonna do 17:00.693 --> 17:02.916 mountain climbers going up a little bit 17:02.916 --> 17:05.460 Ready . We're gonna do 15 Exercise . 1 17:05.470 --> 17:08.460 2 3 123 17:08.940 --> 17:12.360 123 123 17:12.740 --> 17:16.170 123 123 17:16.640 --> 17:20.060 123 123 17:20.540 --> 17:24.520 123 1235 more . 17:24.530 --> 17:26.550 123 . Sweet out . 17:26.560 --> 17:31.560 123123123 17:31.940 --> 17:35.910 123 . All right . You know , stretch 17:35.910 --> 17:38.860 it out . All right . Next one , elbow 17:38.860 --> 17:41.270 strikes . All right , pick up the bag 17:41.640 --> 17:43.696 first , elbow strike . We taught you 17:43.696 --> 17:45.696 it's a rear elbow strike . You just 17:45.696 --> 17:47.751 jacked up the guy that's in front of 17:47.751 --> 17:49.751 you . Suddenly you see one of these 17:49.751 --> 17:51.862 little homies , whatever come up from 17:51.862 --> 17:53.751 behind . You're gonna acquire the 17:53.751 --> 17:55.696 target . You're gonna strike it go 17:55.696 --> 17:57.696 right back . So , you see this is a 17:57.696 --> 17:59.751 dude wants to jack me up from behind 17:59.751 --> 18:01.807 sucker move . I hate it . Right , Do 18:01.807 --> 18:04.029 whatever you're doing out front . Quite 18:04.029 --> 18:06.196 a target , come back . That's it . All 18:06.196 --> 18:08.362 right . Hopefully your first uh really 18:08.362 --> 18:10.473 good move knocks him out in a perfect 18:10.473 --> 18:13.860 world it will it happen , adapt and 18:13.860 --> 18:16.082 overcome ? All right , you guys ready ? 18:16.082 --> 18:20.010 All right . Ready exercise . 18:20.010 --> 18:23.350 Strike , Strike , Strike , 18:24.140 --> 18:27.960 Strike , keep going . I like 18:27.960 --> 18:30.700 said you can see it's not a real , real 18:30.700 --> 18:32.890 powerful move . You can still really , 18:32.890 --> 18:35.200 really hurt somebody up . I know he's 18:35.200 --> 18:37.256 working it because he's got swept on 18:37.256 --> 18:41.170 his face . Five four three 18:41.940 --> 18:45.690 two one . All right , relax . Alright , 18:45.890 --> 18:48.860 the next one . Hi . Hello . All right . 18:48.870 --> 18:51.037 This is the one in case you don't want 18:51.037 --> 18:53.259 to do the knife hand . You want to draw 18:53.259 --> 18:53.040 out the cutting elbow ? You're gonna 18:53.040 --> 18:55.020 come down . You're gonna strike go 18:55.020 --> 18:57.880 right back right , basically . And for 18:57.880 --> 19:00.170 the neck the back where the case may be 19:00.640 --> 19:03.660 you guys ready ? They're fighting over 19:03.660 --> 19:06.480 who gets a punch . You all right ? 19:06.480 --> 19:09.350 Ready exercise . That's right , keep 19:09.350 --> 19:13.210 going . All right . Harry is doing a 19:13.210 --> 19:15.321 good job . He's showing he's dropping 19:15.321 --> 19:17.377 all his weight . Like you said , you 19:17.377 --> 19:19.543 might not have the bag , you might not 19:19.543 --> 19:21.877 be able to get a real real good work on , 19:21.877 --> 19:20.950 but you can still get a good 19:20.960 --> 19:23.182 fundamental of it , condition your arms 19:23.182 --> 19:25.860 and do all that stuff . Hot . Four 19:26.540 --> 19:29.670 three two one , 19:30.240 --> 19:33.590 relax . All right . It's finished off 19:33.600 --> 19:35.711 set of 15 really , really quick ready 19:36.140 --> 19:38.060 Exercise . 1 2 3 19:38.440 --> 19:50.330 123123123123123123123123123 19:50.340 --> 19:53.460 flow With the little down 1123 19:53.840 --> 19:56.770 123 123 19:57.240 --> 20:01.140 123 . All right , relax you 20:01.140 --> 20:03.740 guys ? Good . All right today we showed 20:03.740 --> 20:05.351 you a little bit more combat 20:05.351 --> 20:07.573 conditioning . Self defense . Alright , 20:07.573 --> 20:10.990 we'll win over outside inside vertical , 20:11.010 --> 20:13.630 showed you chin job . We also sold you 20:13.650 --> 20:16.690 your elbow elbow high to low . Hope you 20:16.690 --> 20:18.857 guys are gonna go , we're gonna take a 20:18.857 --> 20:21.023 short break when we come back matter . 20:21.023 --> 20:23.134 He's going to teach you train smart , 20:23.134 --> 20:25.134 staying strong , all that motivated 20:25.134 --> 20:27.301 stuff while I catch my breath , seeing 20:27.301 --> 20:28.523 a little bit Uh huh . 20:40.540 --> 20:40.860 Mm 20:45.240 --> 20:47.296 Hello , I'm Commander . Dave complex 20:47.296 --> 20:49.240 orthopedic surgeon at the US Naval 20:49.240 --> 20:51.462 Academy and here with me today is Petty 20:51.462 --> 20:53.573 Officer joe miller an orthopedic tech 20:53.573 --> 20:55.740 we'd like today to share with you some 20:55.740 --> 20:57.240 of our thoughts about core 20:57.240 --> 20:59.462 strengthening . Core strength means the 20:59.462 --> 21:01.407 development of strong abs and back 21:01.407 --> 21:03.296 muscles in order to stabilize the 21:03.296 --> 21:05.462 pelvis and lower trunk of the body for 21:05.462 --> 21:07.629 maximum delivery of power . There is a 21:07.629 --> 21:07.440 lot more to core strengthening than 21:07.440 --> 21:09.440 playing with large loosely inflated 21:09.440 --> 21:11.662 rubber balls like this . This is called 21:11.662 --> 21:13.940 a muscle ball or a swiss exercise ball . 21:13.940 --> 21:16.162 There's also more to core strengthening 21:16.162 --> 21:18.218 than just doing abdominal crunches . 21:18.218 --> 21:20.329 Although both of these are frequently 21:20.329 --> 21:22.440 mentioned utilized to help strengthen 21:22.440 --> 21:24.662 the core . This is called a pelvic tilt 21:24.662 --> 21:26.551 while lying supine with your hips 21:26.551 --> 21:26.320 flexed and the weight largely on your 21:26.320 --> 21:28.376 shoulder blades and contracting your 21:28.376 --> 21:31.210 muscles the whole time slowly tilt the 21:31.210 --> 21:34.820 pelvis forward , then backward , 21:34.830 --> 21:36.719 contracting your stomach and back 21:36.719 --> 21:38.774 muscles the whole while through both 21:38.774 --> 21:40.830 flexion and extension cycles perform 21:40.830 --> 21:43.690 this powerfully slowly and with long 21:43.690 --> 21:47.000 holds . Try several reps . Another good 21:47.000 --> 21:49.860 exercise to help strengthen the core is 21:49.860 --> 21:52.270 called quadra peds . Starting from a 21:52.270 --> 21:54.610 position on your hands and knees while 21:54.620 --> 21:56.398 simultaneously contracting your 21:56.398 --> 21:58.960 abdominals and back muscles . Slowly 21:59.540 --> 22:02.520 alternate extending first your arms and 22:02.520 --> 22:04.464 bend your legs . Imagine trying to 22:04.464 --> 22:06.520 balance a coffee cup on the small of 22:06.520 --> 22:08.576 your back while doing this the whole 22:08.576 --> 22:11.080 time perform these motions slowly and 22:11.080 --> 22:13.610 smoothly with long holds . Once you've 22:13.610 --> 22:16.260 tried each arm and leg separately , 22:16.610 --> 22:20.310 consider trying the right leg and the 22:20.310 --> 22:22.790 left arm or the left arm and the right 22:22.790 --> 22:25.710 leg simultaneously . Another exercise 22:25.720 --> 22:28.180 is called planking . Start prone on 22:28.180 --> 22:30.470 your elbows in your toes . Try keeping 22:30.470 --> 22:32.470 your back ultra straight , remember 22:32.480 --> 22:34.591 your contracting your stomach muscles 22:34.591 --> 22:37.070 the whole time again picture trying to 22:37.070 --> 22:39.310 balance a cup of tea or coffee on your 22:39.310 --> 22:41.477 on the small of your back . You can do 22:41.477 --> 22:44.340 this prone on your elbows and toes or 22:44.350 --> 22:47.570 on your heels and elbows as well . Get 22:47.570 --> 22:49.960 that pelvis straight raised to the sky . 22:51.240 --> 22:55.180 Hold it , feel the burn . We can try 22:55.180 --> 22:57.402 this on the side as well in the lateral 22:57.402 --> 23:01.080 position on one elbow , the size of 23:01.080 --> 23:03.024 your foot , get that body nice and 23:03.024 --> 23:05.370 straight , try to hold that this is not 23:05.370 --> 23:07.300 easy . Remember for all of these 23:07.300 --> 23:09.356 exercises . Try to keep your abs and 23:09.356 --> 23:11.133 back muscles held , talk to out 23:11.640 --> 23:13.862 together . Let's get hard core and core 23:13.862 --> 23:15.807 strengthening and remember , let's 23:15.807 --> 23:18.260 train smarten . Stay strong . Yeah . 23:19.740 --> 23:21.684 Hey , welcome back folks . We hope 23:21.684 --> 23:23.796 you've enjoyed the last few series on 23:23.796 --> 23:25.796 combat conditioning of self defense 23:25.796 --> 23:27.851 techniques here on fit for duty . If 23:27.851 --> 23:29.907 you're lucky , maybe we'll come back 23:29.907 --> 23:32.018 and teach you more down the road with 23:32.018 --> 23:34.073 that in mind . Stay focused and stay 23:34.073 --> 23:36.240 motivated as we get you there for me . 23:45.340 --> 23:48.060 Yeah , keep burning .