I like how Bill talks about sparring and ego, and uses video samples from BJJ rolling and Muay Thai sparring. It is important to know how not to be a dick to your sparring partner. Sparring light (50% of power, technique based only, no ego), medium (75% of power, sense of respect, lowered ego), and heavy sparring (95% power, heavy only for those prepped for fighting competition, yet not actual fight) to improve your game.
Warm ups/stretching- from magnificent mobility vids on youtube
2. Yoga Twist-lumbar. cross feet floor version 8x each leg.
3. Side Twist- lumbar. on side: flip feet over from hips. 8x each side.
4. Bent knee twist- on back twist knees.8x.
5. Birddog- low back/butt. opposite hand/foot reach outs.10x.
6. Side lying twist-midback. knee touch8x each side.
7. Calf stretch from down dog. 10x each side.
8. Fire hydrants- hip circles from dog position. 10x each hip joint.
9. Supine bridge- hip bumps. 12x.
10. Single leg supine bridge- knee to chest.8x
11. Anterior-posterior leg swings- standing leg swings.10x
12. Side-to-side leg swings.10x
13. Supine scorpion-8x each side.
14. Prone scorpions-8x.
15. Windmills-omei warm up touch toes.8x
16. High knee walks- pull in knee to chest. 5x each.
17. Pull back butt kicks- stretch quads.5x each.
18. Mini band side step- use resistance bands and step.10x.
19. Cradle walks- high lotus stretch.5x each side.
20. Scapula push ups- stretch scapula.12x.
21. Dislocations (pvc)-8x.
22. Toy soliders/frankensteins- front stretch kicks.5x each leg.
23. Single leg RDL- scale walk.5x each leg.
24. Reverse warrior lunge w/twist.5x each leg.
25. Walking spiderman- deep lunge walk: elbow touch ground. 5x each leg.
26. Alternating lateral lunge- drop stance walking.5x each leg.
27. Squat to stand.8x.
28. Crossover overhead reverse lunge- backstep bow stance.5x each leg.
29. Running butt kicks.8x each side.
30. High knee skips-8x each leg.
31. Deep wide out squats- land in horse stance, jump to stand.10x.
32. Supine leg whips- raise hips while on back and open and close hip with leg.6x each leg.
33. Warrior 1 hip flexor-
34. Prone IT ban- pigeon.
35. Neck stretches-side neck muscle with hand.