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Learn Bird Dog with Adrian (2 Mins)

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  • Learn Bird Dog with Adrian (2 Mins)

    Come to all fours, with your hands directly below your shoulders and knees slightly behind your hips. Grounded here, round your spine downwards, and then towards the ceiling. Find your neutral spine between these positions before moving forward; your back should remain perfectly straight througho...

  • Learn Jab and Cross with Rob (4 Mins)

    The Jab and Cross are the foundational straight punches used to find your range, create space, and distract your opponent to set up a powerful combination.