👽🔥 ALIEN EDGE FIGHT TEAM

KENDRA – WORKOUT OF THE WEEK

🥊 Power • Conditioning • Core Control

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⚡ MISSION

Build a dangerous gas tank, explosive power, and a rock-solid core for fight performance.

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⏱️ TIME

45–60 Minutes

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🧠 STYLE

MMA Conditioning + Strength + Core Stability

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🥊 ROUND 1 – ACTIVATION (5–7 MIN)

• Jump Rope – 2 min
• Dynamic Stretch (hips, hamstrings, shoulders)
• Bodyweight Squats – 20
• Push-ups – 15
• Sprawls – 10

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💥 ROUND 2 – EXPLOSIVE POWER

1. Box Jumps

• 4 sets x 8 reps
  👉 Explosive lower body for takedowns

2. Kettlebell Swings

• 4 sets x 15
  👉 Hip power + endurance

3. Med Ball Slams

• 4 sets x 12
  👉 Full-body aggression + core

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🦵 ROUND 3 – FIGHT STRENGTH

1. Dumbbell Reverse Lunges

• 3 sets x 12 each leg

2. Trap Bar Deadlifts (or DB Deadlift)

• 4 sets x 8–10

3. Push Press

• 3 sets x 10
  👉 Simulates striking power

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🥊 ROUND 4 – FIGHT CONDITIONING (CIRCUIT)

3–4 ROUNDS – NO REST BETWEEN MOVES

• Heavy Bag Strikes – 45 sec
• Battle Ropes – 30 sec
• Burpees – 12 reps
• Mountain Climbers – 40 reps

🔥 Rest 60 sec between rounds

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🧱 ROUND 5 – CORE (FIGHT READY)

1. Hanging Knee Raises

• 3 x 15

2. Russian Twists (Weighted)

• 3 x 20 each side

3. Plank Shoulder Taps

• 3 x 30 taps

4. Leg Raises Hold

• 3 x 20 sec hold

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🧨 FINAL ROUND – FINISHER

“EMMA GAS TEST”

• Treadmill Sprint – 30 sec
• Walk – 30 sec
  👉 Repeat x 8 rounds

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👽 ALIEN EDGE RULES

• No Edge. No Bet. No Quit.
• Train like you're in the 4th round
• Power + control > sloppy reps
• Stay sharp, stay dangerous

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🔥 OPTIONAL ADD-ON (FIGHT TEAM ONLY)

• 3 x 3 min Shadowboxing (focus: speed + combos)