: Brisk walking, light jogging, or cycling to raise your core temperature.

The workout typically utilizes functional compound movements to maximize efficiency.

DOWNLOAD: Cynthia Rothrock - Martial Arts Extreme Stretching

Before starting the video, prepare your joints for the high-intensity movements to follow.

: High knees, leg swings, and spinal rotations to open up your range of motion. Phase 2: Strength & Conditioning (Main Workout)

This guide is designed for the , which focuses on transitioning from beginner-level flexibility to advanced martial-arts-style extreme stretching and functional strength. Workout Overview