Pole Workout – CSW ASSOCIATION

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Free Course - Solo Training

Leg Strength Exercises
Strength Circuit

Shadow Boxing With Trent Meaux
Footwork
Lateral Stalking Drill
Bullfighter Drill
Punch Defense Reaction Drill
Fake Series
Glove Drills
Distance Drill
Wing Chun Battle Punch
Wing Chun Shadow Boxing

Shadow Wrestling With Trent Meaux
Mixed Shadow Wrestling
Tackle Defense
Silat Warm Ups
Shrimps - Sprawls - Get Ups

Greg Nelson Ground Bag Work
Flowmaster on the Motion Master
Erik Paulson's Motion Master
More Motion Master
A Special Holiday Burnout on the Motion Master
2011 Erik Paulson's Motion Master

Pole Workout
Hand Speed Exercises
Running In Place
Hand Speed Exercises With Trent Meaux
Crash Mat Running
Sit Up Punching
Alternating Jumps
Step Drills - Up - Up - Down - Down
Step Drills - Laterals - 2 Up - 2 Down
Cross Step
Footwork Mat Drills
Solo Leg Workout
Knuckle Push Ups

Flexibility

Mixing It Up
Half Beat Series
Alternating Teep Bounce Drill
Fast Feet
Bounce Round Kick Drill
Sumo The Bag
Knees & Swim Elbows
Speed & Power Punching Drill
Criss Cross Power Punching
Hook Check Drill
Power Hooks
One Two Combos
Long To Short Range
Asterisk Punching
Wall Bag - Long To Short Range

No Contact Weaponry Drilling
Asterisk Footwork Drills
Karenza
Kali Basic Strikes

Mark Sells
Trent Meaux

Solo Pads

Pole Workout