@@WonderboyMMA for real we get tips and training routines from one of the best fighters to fight in the octogon ever. I really appreciate you making these vids wonderboy.
Mr.@@WonderboyMMA thank you so much for showing out love to the World and teaching us that you don't have to be a hater to be an MMA fan. When you can, please make a post-training stretch out video.
Stretching Routine (by Wonderboy) ‼️ Warmup 1. High knee flies (knees up arms cross body and out) 2. Straight leg mummies (swing leg out while reaching hand out: opposite hand opposite foot) 3. Inside toe touches (opposite hand opposite foot) 4. Pull knee to chest, step into lunge, twist torso (knee doesn’t touch ground!) 5. Butt kickers Stretches: 1. Feet shoulder width apart, point toes in, raise hands over head, cross arms at chest, bring whole chest toward ground with slight bend in back, hold for 30 sec...point elbows toward opposite feet, hold for 30 sec. (arms stay crossed) 3x30 seconds 2. Separate hips....both knees on ground, drive them as far as possible away from each other, hold for 30 sec (rest on elbows) 3x30 seconds. After 3 sets, do another 30 second sticking right and then left leg out and keeping opposing knee on the ground still....hold each position for another 30 seconds. 3. On knees, knuckles on floor...slide both legs out to either side until feeling tightness, then hold for 30 at the position. Slowly walk legs in and rock knees at the top in a swivel motion to loosen hips. 4. Knee on ground, step out with opposite foot, and lean hips forwards to feel the stretch in front hip and quad muscles. For a deeper stretch, pull back leg up to a balance point and lean forward again. In case you want to remember it :)
Warm ups 1:30 High knee flys 1:50 Rockets 2:10 Inside toe touches 2:35 Lunge steps and twists 2:55 Squat, lean and turn 3:20 High knees sprint on spot 3:40 butt kickers Static stretches 4:50 Bent over stretch 5:50 On knee and elbow stretch 6:45 On knuckles and feet stretch 7:50 Lunge on knee stretch
Hey Stephen, as a sports physical therapist and MMA trainer, I can say your warm up & stretch routine is one of the most effective warmups I have seen on UA-cam. It targets the key hip and groin muscle groups needed for high kicks. You also take the time needed to do the stretches effectively. Tight muscles like to take their time to open and your 3- 30 sec protocol works because it is on the minimum side of what the muscles actually need to safely open and reset to a new longer operating length. Too many teachers and students hurry through the warm up and don't give the strong postural muscles the time they need to fully open and release safely to a new longer length. Using good warmup technique will improve kicking height, power, speed and reduce chance of injury from muscle pulls and tears. Thank you for sharing good warm up technique with your viewers. You Rock!!!
I would LOVE NOTHING MORE than to see Stephen come out and start dropping people and stop leaving it to the judges. SO much technical skill and such an awesome person. We need you in the gold belt!
This guy actually does these things if you watch his other videos. What a true true G of the sport. Amongst all of the things he has to go through as an active UFC fighter, he makes these videos for us for free. Thank you Wonderboy!
No Personal Request or "advice" to one as experienced as YOURSELF, just a big THANK YOU for being you both in sport professionally, and now personally sharing with us. THANK YOU.
This guy is a gem I could always see it in pre and post conferences but him outside the octagon and ufc in his element you can really see the charisma I hope he gets that belt someday he’s a true champ I’m won over
Yoooo LOVE YOUR STUFF!!!! Your stretches have increased my range of motion exponentially, I've never been a flexible person but I can comfortably kick in the upper head area now with less effort! Keep it up Sensei Wonderboy!
Same here my shoulder use to give me problems after long training sessions because for some dumb reason i would stretch everything but my shoulders then after i started stretching them never had a problem since
I've been a big fan since I saw your first UFC fight but now I appreciate you even more. This routine is so effective, I'm using it already. Could you please bring the post stretching video these days? Much love Wonderboy
This is similar to a routine that I have been doing for over forty years as a TKD practitioner and teacher. Consistency is key, of course. I would not recommend this to be performed with any intensity or depth before a vigorous kicking routine though. At the end of the workout is where you want to work on range of motion. A good warmup and swing stretching the legs is best before a hard kicking workout. Thank you for the content. Excellent.
What would be good to see is Mr. T's perspective on how he learned to be an effective coach. How did you learn to teach MMA? Best to you and your family.
Great video. Not gonna lie, my stretching game is the weakest part of my training routine. I know I need to do it more, but have a hard time motivating myself for it. I'm going to use this routine moving forward. Thank you for the information.
Thank you Wonder Boy. When I saw your fight with Johnny Hendricks , your kicks really amazed me . I said to myself ,"I want to kick like that ." I appreciate you and your channel . I'll be 51 yrs. Young this Nov. Never mind my age , I want to perform some powerful flying kicks. Thanks again . God bless you .
I know you probably don't see comments for this vid but just wanted to say I have had massive improvements in my right round kick bc of these stretches! It makes turning the hip over so much more fluid so I can focus on the other elements of the kick. U THA MAN WB!
First saw this 2 weeks ago. I am 34 years old, just started shotokan karate 6 months ago. I have always struggled with stiff joints and no flexiblity. After 2 weeks, still not kicking very high but i dont feel as stiff. Thanks for tips Wonderboy!
Funny when I did karate as a kid, most of the exercises here we did as well as warming up. I still do most of them today as well but for climbing which also requires good flexibility.
Iv been doing your stretching you showed i been doing muay thai for a year and i been doing your stretching for a while im able to kick higher and i been getting faster and faster thanks.....
Stephen, I love your content! Would you please make a video explaining how to stay calm before a fight/match and also how many years does it take on average to get good at a martial art (not even phenomenal but pretty good.) Thank you!
Do you do any meet and greet? You're one of the few MMA fighters who I'd genuinely love to get to know in person even if for a few minutes. Great technique and great personality.
Next time I am in a street fight I will be telling my attacker hang on I need to warm up for 20 minutes, I suggest that you do the same just in case of injury. Such a nice man Steven is, thanks to his shin conditioning vid my shins are really sore ;)
I know a lot of these stretches and I used to be able to do a middle split but I stopped stretching because I realized spending time with God was more important but I’ll do the stretches after spending time with God
If this is wonderboy stretching routine then it's mine now..
And you better believe it
Thats right!!
I'm the wonderboy now :p
@@leonex606 you can be wonderboy 2 lol
damn right
On behalf of everyone with half a brain / heart. We HIGHLY appreciate you doing these. Thank you.
+Michael Wingender I HIGHLY appreciate you my friend!! Thank you for the love 🙏🏻🙏🏻
@@WonderboyMMA for real we get tips and training routines from one of the best fighters to fight in the octogon ever. I really appreciate you making these vids wonderboy.
Mr.@@WonderboyMMA thank you so much for showing out love to the World and teaching us that you don't have to be a hater to be an MMA fan. When you can, please make a post-training stretch out video.
So what about people without a brain and heart? We should probably get them some surgery lol.
Stretching Routine (by Wonderboy) ‼️
Warmup
1. High knee flies (knees up arms cross body and out)
2. Straight leg mummies (swing leg out while reaching hand out: opposite hand opposite foot)
3. Inside toe touches (opposite hand opposite foot)
4. Pull knee to chest, step into lunge, twist torso (knee doesn’t touch ground!)
5. Butt kickers
Stretches:
1. Feet shoulder width apart, point toes in, raise hands over head, cross arms at chest, bring whole chest toward ground with slight bend in back, hold for 30 sec...point elbows toward opposite feet, hold for 30 sec. (arms stay crossed) 3x30 seconds
2. Separate hips....both knees on ground, drive them as far as possible away from each other, hold for 30 sec (rest on elbows) 3x30 seconds. After 3 sets, do another 30 second sticking right and then left leg out and keeping opposing knee on the ground still....hold each position for another 30 seconds.
3. On knees, knuckles on floor...slide both legs out to either side until feeling tightness, then hold for 30 at the position. Slowly walk legs in and rock knees at the top in a swivel motion to loosen hips.
4. Knee on ground, step out with opposite foot, and lean hips forwards to feel the stretch in front hip and quad muscles. For a deeper stretch, pull back leg up to a balance point and lean forward again.
In case you want to remember it :)
You very nice person
you just saved me a lot of time. Also cool to see another Johnston haha not a very common name
Ryan Johnston happy to help 👏🏼
What a lad!
Thanks fam I needed this
Warm ups
1:30 High knee flys
1:50 Rockets
2:10 Inside toe touches
2:35 Lunge steps and twists
2:55 Squat, lean and turn
3:20 High knees sprint on spot
3:40 butt kickers
Static stretches
4:50 Bent over stretch
5:50 On knee and elbow stretch
6:45 On knuckles and feet stretch
7:50 Lunge on knee stretch
Thanks, god bless you
Can you tell me how many sets to do?
@@nothingcalledoff7852 he said 30 seconds
@@nothingcalledoff7852 3 sets of 30s per stretch
Hey Stephen, as a sports physical therapist and MMA trainer, I can say your warm up & stretch routine is one of the most effective warmups I have seen on UA-cam. It targets the key hip and groin muscle groups needed for high kicks. You also take the time needed to do the stretches effectively. Tight muscles like to take their time to open and your 3- 30 sec protocol works because it is on the minimum side of what the muscles actually need to safely open and reset to a new longer operating length. Too many teachers and students hurry through the warm up and don't give the strong postural muscles the time they need to fully open and release safely to a new longer length. Using good warmup technique will improve kicking height, power, speed and reduce chance of injury from muscle pulls and tears. Thank you for sharing good warm up technique with your viewers. You Rock!!!
Finally, the long awaited stretching routine. 💪👍
Wonderboy the type of dude to open doors by side kicking them.
Wonderboy the type of guy to accidentally walk into a pull door and then say sorry
@I'm So Fly r/woooosh
@I'm So Fly
r/whooosh and Yes it is
I do that too sometimes
Paul denino is the type of guy to make a joke that hasn't been funny since the thousandth time it was said
I would LOVE NOTHING MORE than to see Stephen come out and start dropping people and stop leaving it to the judges. SO much technical skill and such an awesome person. We need you in the gold belt!
This guy actually does these things if you watch his other videos. What a true true G of the sport. Amongst all of the things he has to go through as an active UFC fighter, he makes these videos for us for free.
Thank you Wonderboy!
+Khitab Jaisinghani anytime my friend!!! Thank you for your support! 🙏🏻🙏🏻
Such a selfless instructor and combat fighter, I appreciate all the helpful tips Stephen!
He's slowly becoming one of my favorites motivators.
No Personal Request or "advice" to one as experienced as YOURSELF, just a big THANK YOU for being you both in sport professionally, and now personally sharing with us. THANK YOU.
hongruss9 your profile pic 😂😂😂
This guy is a gem I could always see it in pre and post conferences but him outside the octagon and ufc in his element you can really see the charisma I hope he gets that belt someday he’s a true champ I’m won over
Good stuff wonderboy! Can you do diet? What you eat in a day?
Your normal diet and your diet when you're preparing for a fight
He just uploaded it, man
we want technique tuesday of the sidekick! come on wonderboy been waiting for it for long :(
Thanks Stephen! Big fan of you all the way from the Netherlands! Keep it up!
Great video Wonder Boy. Plz show the question mark kick in great detail. Looking forward for more
"This really works on the dancefloor". 🤙🤣🤣
Yoooo LOVE YOUR STUFF!!!! Your stretches have increased my range of motion exponentially, I've never been a flexible person but I can comfortably kick in the upper head area now with less effort! Keep it up Sensei Wonderboy!
first time doing these stretches. Idk if I needed to in general but my legs and hips feel amazing now. shouts to one of the NMF.
Same here my shoulder use to give me problems after long training sessions because for some dumb reason i would stretch everything but my shoulders then after i started stretching them never had a problem since
@@tylerbennett830 how to stret h shoulders
All I can say is thank you for being you and this helped me move forward.
Thanks buddy, your a legend... thanks for listening to us lot! Hope your having fun in the Bahamas!
Thanks for uploading this Stephen, your videos are always informative. Always great learning some tips and techniques from the one and only Wonderboy!
Look at Wonderboy, still staying on routing for his viewers while on vacay. Love Wonderboy!!!
Also i love this video after almost a week of doing this routine I can already tell a difference your stuff is great brother.
Classic American style Kickboxing warm up/ stretching routine. I love this . Nice to see a Full contact/ Semi Contact fighter showing the basics
I've been a big fan since I saw your first UFC fight but now I appreciate you even more. This routine is so effective, I'm using it already. Could you please bring the post stretching video these days? Much love Wonderboy
You’re such a good energy Wonderboy.
Thanks for everything
6:00 saw van Damme do that on Conan's show. Been doing it since. It's very helpful!
This is similar to a routine that I have been doing for over forty years as a TKD practitioner and teacher. Consistency is key, of course. I would not recommend this to be performed with any intensity or depth before a vigorous kicking routine though. At the end of the workout is where you want to work on range of motion. A good warmup and swing stretching the legs is best before a hard kicking workout.
Thank you for the content. Excellent.
Wonderboy stretching warmup: "I like to keep mine [kicks] fairly low."
Me: Sir, you just kicked somebody's head off...
I literally looked if you had this a week ago. God bless you
What would be good to see is Mr. T's perspective on how he learned to be an effective coach. How did you learn to teach MMA? Best to you and your family.
Perfect stretching I needed this
Great video. Not gonna lie, my stretching game is the weakest part of my training routine. I know I need to do it more, but have a hard time motivating myself for it. I'm going to use this routine moving forward. Thank you for the information.
This is great. Been looking for a video like this from somebody who actually fights
Thank you Wonder Boy. When I saw your fight with Johnny Hendricks , your kicks really amazed me . I said to myself ,"I want to kick like that ." I appreciate you and your channel . I'll be 51 yrs. Young this Nov. Never mind my age , I want to perform some powerful flying kicks. Thanks again . God bless you .
In need of that post stretching routine wonderboy. Plz and thank you.
Wonderboy you deserve more recognition bro
Awesome and thank you Stephen Wonderboy Thompson!
looking forward for your next fight!!!
Crazy the amount of people who don’t stretch before training, the amount of injuries that can be caused unnecessarily. Great Video Wonderboy!
Great job with the UA-cam channel wonderboy!
It’s awesome that you showing us all this.
Keep up the good work sir!
Thanks for the tips Wonderboy I aggravated my levator scapula 4months ago stretching without warming up lesson learned!
And that ladies and gents is why WB is the people’s champ
Why would anyone dislike any of his content lmao, literally he’s great at everything😂
It's encouraging how simple this routine is, considering a world class athlete uses them. I could do this as a non ninja. Thanks Stephen!
I dislike most static stretching routines, but I liked some of the variations you show here. Will give them a try. Thank you.
YAY!!!! I'm going to try this and incorporate this into my routine!!! Thanks Wonderboy! Huge fan!
A legit Fighter who teaches for Free!!
Would love to see a heavy bag of freestanding bag wourkout some combos to work on for us not as good with coming up with them
I know you probably don't see comments for this vid but just wanted to say I have had massive improvements in my right round kick bc of these stretches! It makes turning the hip over so much more fluid so I can focus on the other elements of the kick. U THA MAN WB!
STEPHEN, FROM YOUR HUGE FAN IN AUSTRALIA!!!
LOVE YOUR WORK!
KEEP THE VIDEOS COMING!!
CANT WAIT TO SEE YOU FIGHT AGAIN🙏
You and JCVD are my heroes. Thanks for the wisdom brotha!
this is so awesome!! thank you!! YOU'LL ALWAYS BE OUR BOY
Bro even thru a video i can feel your positive energy!!
Doing this stretching routine before every workout now. I really appreciate you putting this up for us.
First saw this 2 weeks ago. I am 34 years old, just started shotokan karate 6 months ago. I have always struggled with stiff joints and no flexiblity. After 2 weeks, still not kicking very high but i dont feel as stiff. Thanks for tips Wonderboy!
Great videos! More of this type of workout please Mr. Wonderboy!!
I’m embarrassed I didn’t have a stretching routine like this. Amazing
Nice video. Many people dont do hand, shoulders & knee warmup. U nail it😀
This is exactly what I’ve been looking for. Thank you!
Keep this technique Tuesdays coming!! Awesome videos man.
Thank you for making this downloadable, Stephen!!! Awesome channel, brother. More power to you!!!
Cheers, from the Philippines.
Do one about how to improve Ur timeing and reaction wonderboy great video
WONDER Boy you the MAN👍👍👍
Finally good streching from the Wonderboy himself
Funny when I did karate as a kid, most of the exercises here we did as well as warming up. I still do most of them today as well but for climbing which also requires good flexibility.
Thanks Wonderboy! I was looking for a good stretching routine. Thanks for going into such great detail.
Thank you, always good to learn from a legit pro
I know the moves I'm bringing to the dance floor tonight! Great content though. Thank you!!
+Sasha Lenskyj get it!!!! Haha
i remember that 3T's from Bill Wallace. great video to share Wonderboy. Keep on posting and thanks for sharing. Osssu!
Iv been doing your stretching you showed i been doing muay thai for a year and i been doing your stretching for a while im able to kick higher and i been getting faster and faster thanks.....
You are an inspiration for me , thank you for being yourself
Can't wait to get out this boot and back to taekwondo class to show my students and classmates your awesome videos. Thanks Wonderboy!!!
One of my favourite, cuz of these types of vids, ily.
Just subbed a couple weeks ago and honestly man I love this guy!!! He's so funny and just an upbeat person 👌🏼 great channel Wonder boy.
I’ll be doing this in my Kickboxing Zoom class tonight! Thanks so much ☺️
Thank you Stephen ! God bless you
You're the man. So awesome to have these vids from hands down my fav fighter.
Thanks for sharing all this, the videos are great and you keep them informative and entertaining. Will be adding this routine to my exercise!
ok how is thompson still single like this man is seriously a whole package 🥺
What a nice guy wonderboy is. Always inspiring me to kick people in the face. Thanks stephen!
*Can you add a new segment of breaking down fighters technique?*
You're a legend for doing this! ima be doing the wonderboy dance next time i go out!
Thanks stephen😊
Gonna start doing this today. I can barely throw a proper roundhouse kick to the leg, but im hoping this'll help!! Thanks Sensei
I learned alot Stephen and Im now a official thief! Cuz what was your’s is now MINE! TY Sir.
Stephen, I love your content! Would you please make a video explaining how to stay calm before a fight/match and also how many years does it take on average to get good at a martial art (not even phenomenal but pretty good.) Thank you!
Thank you, Sir! You're such a great role model for Martial Arts Students, Instructors and Owners to follow 🖒
If it good for wonderboy, its good for us!!!! Let's go
Fantastic warmup lesson. Tried and loved them. Roughly how much time should one spend for each of these warmup exercises?
Do you do any meet and greet? You're one of the few MMA fighters who I'd genuinely love to get to know in person even if for a few minutes. Great technique and great personality.
This was insanely helpful. God bless you
When shall the post workout stretches be released? Been waiting on that mixtape
And now I'm ready for the dancefloor!
This is brilliant, I will use this everyday from now on.
I love this dude man hes too cool. NMF belt deserved.
Next time I am in a street fight I will be telling my attacker hang on I need to warm up for 20 minutes, I suggest that you do the same just in case of injury. Such a nice man Steven is, thanks to his shin conditioning vid my shins are really sore ;)
I know a lot of these stretches and I used to be able to do a middle split but I stopped stretching because I realized spending time with God was more important but I’ll do the stretches after spending time with God
Wonderful stretches!!! Will you do more videos on stretches for core and upper limbs?
I thank you from the bottom of my heart.