Wednesday, December 13, 2017
HomeFitnessMuscle GainIlkay Sky’s Warrior Workout

Ilkay Sky’s Warrior Workout

By Editors

Photography by Weststudio.ca

 

Ilkay Sky began his martial arts journey in 2004, in Barcelona, practicing Kickboxing and competing in amateur intra-gym competition. In 2006, he underwent a surgery to remove a bone tumor from his left femur that left him unable to walk without an aid for the duration of 2 years. Doctors told him that he may not be able to walk the same again, let alone exercise.

 

Through pilates-based rehab and stretching, Ilkay got back up on his feet and in 2010, resumed his martial arts training in Montreal. He has trained with highly skilled fighters and world champions, sharpening his arsenal every day. Today, he stands strong, a skilled mixed martial artist more powerful than ever.

 

The Warrior Workout

 

The Warrior Workout will help you better understand the mindset of a fighter – it will condition your brain to push through and overcome pain, while offering a wide array of functional movements to help you condition your core to become as tough as nails and simultaneously as fluid as water.

 

Exercise List

  1. Exercise name: ViPR Strikes

Equipment: ViPR

Brief Description:

  • Using the two handles, pick up the vipr with both fists facing the same direction and hold it horizontally in line with your hips. Breathe in through your nose.
  • Using your hand facing the other hand (left hand on the image) launch the ViPR in front of you and as you step with the leg opposite to the launching hand (right leg on the image) use your hand holding the upper handle to fully extend the arm and perform a strike. Exhale through your mouth.
  • Hold the pose for 2 seconds and perform 15 strikes. Switch hand positions and perform the same steps on the opposite side.

Muscle Groups Engaged: Delts, Biceps & Triceps, Lats, Lower Back, Abs, Glutes

Rep Count / Set Count: 15 Strikes per hand position / 4

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  1. Exercise name: ViPR Knee Strikes & Presses

Equipment: ViPR

Brief Description:

  • Using the two handles, pick up the ViPR and hold it horizontally in line with your collar bone (shoulder press position). Inhale through your nose.
  • Using both arms, launch the ViPR up and perform the shoulder press. As you’re lowering your arms back down, pause above your head and launch your knee up in the air. Use your hips to thrust in the direction of the knee. Exhale sharply through your mouth.
  • Let your knee fall back and land back onto your foot. Lower the ViPR back to its initial position and repeat with the opposite knee striking.

Muscle Groups Engaged: Abs, Lower Back, Glutes, Quads & Hamstrings, Calves

Rep Count / Set Count: To Failure / 4

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  1. Exercise name: Shomen Uchi Strikes with Bokken

 

 Equipment: Bokken

Brief Description:

  • Grasp the top end of the handle on your bokken with your dominant hand and grasp the very bottom of the handle with your support hand.
  • Inhale through your nose and raise the bokken above your head. As you bring down the bokken to split your target in half, take a step with your leading foot (left foot in image).
  • Your strike marks its end when the bokken is pointing right in front of you and your arms are all the way down to their neutral position.
  • Bring your supporting foot closer to your leading foot and repeat the movement.

Muscle Groups Engaged: Chest, Biceps & Triceps, Anterior & Posterior Delts, Core, Abs, Calves

Rep Count / Set Count: 40 strikes / 4

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  1. Exercise name: Muay Thai Elbow to Resistance Band Knee Strikes

 

Equipment: Resistance Band

Brief Description:

  • Wrap the resistance band around your back and hold each side with your hands, hinging with your thumbs. Curl your arms and hold them both close to your face, in a guarding position. Make sure your lead leg (if you’re right-handed it’s the left leg, and the reverse if you-re left handed) is pointing in front of you and your right leg is at as 45-degree angle. Inhale through your nose.
  • Exhale through your mouth, raise your left knee up and use your hips to thrust forward. Simultaneously, turn your right arm to a horizontal angle, twist your core to deliver the elbow strike. Get on your tippy toes with your pivot foot (the foot that stays on the ground) to keep your balance.
  • Go back to your starting position and repeat with the opposite leg and arm.

Muscle Groups Engaged: Delts, Lats, Abs, Hip Flexors, Quads, Calves

Rep Count / Set Count: 30 Strikes / 4

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  1. Exercise name: Moving Punches with Resistance Band on Hands

Equipment: Resistance Bands

Brief Description:

  • Wrap the resistance band around your back and hold each side with your hands, hinging with your thumbs. Curl your arms and hold them both close to your face, in a guarding position. Make sure your lead leg (if you’re right-handed it’s the left leg, and the reverse if you-re left handed) is pointing in front of you and your right leg is at a 45-degree angle. Inhale through your nose.
  • Exhale through your mouth, make your hands into fists, launch your left fist forward and fully extend your arm. When you’ve reached full extension, pause for 2 seconds, then recover your hand back to its starting position.
  • Use your opposite hand and perform the same steps, with an addition of twisting your right leg from a 45-degree angle to 90 as your fully extend your arm.
  • Repeat until strike count is reached.

Muscle Groups Engaged: Delts, Triceps, Abs, Lower Back, Glutes, Quads and Hamstrings, Calves

Rep Count / Set Count: 50 strikes / 4

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  1. Exercise name: Spiderman Push-up with Resistance Band

 

Equipment: Resistance Band

Brief Description:

  • Get into a high plank position. Place your hands firmly on the ground, aligned with your shoulders. Keep your back straight throughout the whole exercise.
  • Breathe in through your nose. Lower your body toward the floor, lift your right foot off the floor, swing your right leg out sideways, and try to hold your knee out to the side.
  • Exhale through your mouth and push back up. Return to the starting position, and repeat with your left leg.

Muscle Groups Engaged: Inner Chest, Triceps, Abs, Quads (Quadriceps Femoris)

Rep Count / Set Count: 20 / 4

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  1. Exercise name: Clapping Pushups

 

Equipment: N/A – Bodyweight

Brief Description:

  • Get into a high plank position. Place your hands firmly on the ground, aligned with your shoulders. Keep your back straight throughout the whole exercise.
  • Breathe in through your nose and lower your body toward the floor. Using your upper body, push up and off the floor in an explosive manner – exhale sharply through your mouth. While you’re in the air for a moment, perform a clap and get your hands right back down to their original position.
  • As you land, you will have returned to your starting position. In order to keep the exercise fluid, try to use the handing momentum to continue into your next rep.

Muscle Groups Engaged: Chest, Triceps, Anterior Delts, Abs, Lower Back

Rep Count / Set Count: To Failure / 4

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  1. Exercise name: Single Leg Takedown with Weight Vest

Equipment: Weight Vest

Brief Description:

  • While standing, strap the weight vest onto yourself. Get into your guard position (hands close to your face, lead leg pointing forward and support leg at a 45-degree angle.
  • In a lunge-like move, launch your body forward. While keeping your balance, extend the arm opposite to your launching foot to simulate a single-leg grab towards a takedown.
  • Now that you’ve “Grabbed the leg”, follow through with your whole body while using your head to drive your body back up to a standing position.
  • Repeat the above steps with the opposite leg and arm to launch and grab.

Muscle Groups Engaged: Abs, Lower Back, Glutes, Quads and Hamstrings, Calves

Rep Count / Set Count: 20 / 4

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  1. Exercise name: Spartan Push-ups with Weight Vest

Equipment: Weight Vest

Brief Description:

  • While standing, strap the weight vest onto yourself. Get into a high plank position. Close your fingers to form a fist, with your thumbs tucked to the side. Place your fists firmly on the ground, with one hand below your shoulder and the other hand next to your ribcage.
  • Breathe in through your nose and lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until the vest grazes the floor.
  • Exhale through your mouth and push back up.

 

Muscle Groups Engaged: Chest, Delts, Triceps, Lower Back, Abs

Rep Count / Set Count: 20 / 4

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  1. Exercise name: Astavakrasana Hold

Equipment: N/A – Bodyweight

Brief Description:

  • Start out in a seated position. Inhale and hike your left leg up on your left shoulder.
  • Exhale and plant your hands shoulder-width apart on either side of your hips. Keep the pressure of the left leg on your shoulder and inhale to cross the right foot over the left, hooking the ankles around each other. Your leg may naturally slip off your shoulder onto your arm.
  • Press into your hands and exhale to slide your hips back along the floor and come into a gentle face plant. On an inhalation, look forward and lift both shoulders away from the floor, eventually lifting your shoulders in line with your elbows.
  • Keeping your shoulders fixed, exhale to press your top leg down onto your arm to lift your hips. Kick your heels forward to straighten your legs as you squeeze your left arm with both thighs. Hold for a 5-second count and release, returning to your original sitting position.
  • Change sides and repeat till you reach your repetition count.

Muscle Groups Engaged: Chest, Delts, Biceps & Triceps, Abs, Glutes, Quads & Hamstrings, Calves

Rep Count / Set Count: 5 holds per side / 4

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Muscle Memory Muscle Memory Magazine is a bi-monthly publication aimed at active men and women who are highly motivated in their quest to improve their fitness, health and lifestyle.Catering to the Lean, Extreme, & Everything In Between!

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