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Exercise Of The Week: Balance-Stabilization (video included)

Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look like a fighter, these exercises will get it done.

Every week I will be adding a new exercise. Use them as either a stand alone workout by doing multiple sets, or as part of your warm up or cool down.

This week consists of two balance-stabilization exercises that will strengthen your neuromuscular system. This will help you avoid slipping, falling, or getting taken down.

Developing your balance and stabilization is crucial whether you are fighting (just ask any kickboxer or wrestler), or trying to avoid the most common cause of traumatic brain injuries, and hip fractures - falling (1). CDC's Facts About Falls

The first exercise is the single-leg squat and reach:

This exercise will strengthen your legs and improve your neuromuscular coordination to help you avoid slipping or getting taken down.

  • Start with one set of 10 reps per leg; build yourself up to three sets of 15 reps per leg (resting between sets as needed).

The second exercise is the single-leg proprioceptive hop with stabilization on the sagittal plane:

This exercise will help you stop yourself from falling if you are already going down, as well as strengthen your legs and improve your neuromuscular coordination.

  • Start with one set of 10 reps per leg; build up to three sets of 12 reps per leg (resting between sets as needed).

Below is a video of how to perform these exercises.

Have fun and let me know if you have any questions!

Can you help me? Would you leave a review for my book on Amazon? This will help me to continue providing free training for you. Here is the link: The Short Fight,

Thanks so much!

Want to get in the best shape of your life? Check out our fitness training programs here

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will also get free access to all my exercise and self-defense instructional videos by signing up at

Until next time, Stay Safe!


Lawrence Castanon,

Author, The Short Fight

Neuromuscular Balance-Stabilization Exercises

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