@@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.
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
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 :)
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 TH-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!!!
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!
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 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
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
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!
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
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.
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.
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 .
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.
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!
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
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 ;)
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.
Holly shit Wonderboy, that was quick, i literally posted on you MITT workout video yesterday to post a video on warm up and here it is less than 24 hours later. WOW WOW WOW WOW WOW
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.....
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!
Do a Q&A! My questions: -Opponent who surprised you the most during the fight (I mean how they were better than you expected during training, not the superman punch) -Most durable. Talk about what it was like to be stuck in that guillotine by Woodley for so long. Did you go out and come back to? How close was he to getting you unconscious? What were you thinking for all that time? Did you hear the crowd roar when you started punching his ribs? -How much do you reckon Woodley weighed for your fights? I always thought you were skinny simply by comparison, but alone you look pretty built, maybe 190lbs, so he must have been at least 200lbs. Bigger than some middleweights for sure, just built for massive weight cuts with that muscle mass like Cejudo.
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.
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.
Would love to see videos about your martial arts mentality as well Your take on work, relaxation, teammates, family, friends, relationships, discipline, money, etc. Thanks wonderboy
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.
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
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
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
Finally, the long awaited stretching routine. 💪👍
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 TH-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!!!
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.
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
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 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
Thanks Stephen! Big fan of you all the way from the Netherlands! Keep it up!
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
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!
All I can say is thank you for being you and this helped me move forward.
Thanks for uploading this Stephen, your videos are always informative. Always great learning some tips and techniques from the one and only Wonderboy!
A legit Fighter who teaches for Free!!
"This really works on the dancefloor". 🤙🤣🤣
we want technique tuesday of the sidekick! come on wonderboy been waiting for it for long :(
Perfect stretching I needed this
WONDER Boy you the MAN👍👍👍
One of my favourite, cuz of these types of vids, ily.
Warm ups
1:35
2:14
2:35
2:50
3:20
3:46
stretches
5:15
5:55
6:45
7:54
Also i love this video after almost a week of doing this routine I can already tell a difference your stuff is great brother.
You’re such a good energy Wonderboy.
Thanks for everything
In need of that post stretching routine wonderboy. Plz and thank you.
And that ladies and gents is why WB is the people’s champ
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
Great video Wonder Boy. Plz show the question mark kick in great detail. Looking forward for more
Wonderboy stretching warmup: "I like to keep mine [kicks] fairly low."
Me: Sir, you just kicked somebody's head off...
Classic American style Kickboxing warm up/ stretching routine. I love this . Nice to see a Full contact/ Semi Contact fighter showing the basics
Thanks buddy, your a legend... thanks for listening to us lot! Hope your having fun in the Bahamas!
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.
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.
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 .
Awesome and thank you Stephen Wonderboy Thompson!
looking forward for your next fight!!!
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.
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!
This is great. Been looking for a video like this from somebody who actually fights
Look at Wonderboy, still staying on routing for his viewers while on vacay. Love Wonderboy!!!
If it good for wonderboy, its good for us!!!! Let's go
Crazy the amount of people who don’t stretch before training, the amount of injuries that can be caused unnecessarily. Great Video Wonderboy!
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
6:00 saw van Damme do that on Conan's show. Been doing it since. It's very helpful!
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 ;)
Thank you Stephen ! God bless you
Give us that post workout stretching routine!
Btw great content
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.
Holly shit Wonderboy, that was quick, i literally posted on you MITT workout video yesterday to post a video on warm up and here it is less than 24 hours later. WOW WOW WOW WOW WOW
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!
Wonderboy you deserve more recognition bro
Great job with the TH-cam channel wonderboy!
It’s awesome that you showing us all this.
Keep up the good work sir!
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.
Why would anyone dislike any of his content lmao, literally he’s great at everything😂
Thank you for making this downloadable, Stephen!!! Awesome channel, brother. More power to you!!!
Cheers, from the Philippines.
this is so awesome!! thank you!! YOU'LL ALWAYS BE OUR BOY
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.....
Thanks from France !
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!
Nice dance moves , I love these.
Thank you, always good to learn from a legit pro
You are an inspiration for me , thank you for being yourself
Do a Q&A! My questions:
-Opponent who surprised you the most during the fight (I mean how they were better than you expected during training, not the superman punch)
-Most durable.
Talk about what it was like to be stuck in that guillotine by Woodley for so long. Did you go out and come back to? How close was he to getting you unconscious? What were you thinking for all that time? Did you hear the crowd roar when you started punching his ribs?
-How much do you reckon Woodley weighed for your fights? I always thought you were skinny simply by comparison, but alone you look pretty built, maybe 190lbs, so he must have been at least 200lbs. Bigger than some middleweights for sure, just built for massive weight cuts with that muscle mass like Cejudo.
Bro even thru a video i can feel your positive energy!!
YAY!!!! I'm going to try this and incorporate this into my routine!!! Thanks Wonderboy! Huge fan!
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
Hey champ u should make a video on building Punching power
Medicine balls against a solid wall
Speed x Form, nothing more nithing less.. watch firas zahabi s videos on more
Fight Tips makes a good video on it.
You ve earned yourself a subscriber with this one...
Much love from croatia
Awesome video and awesome channel. Thanks Wonderboy
Doing this stretching routine before every workout now. I really appreciate you putting this up for us.
Thanks for the tips Wonderboy I aggravated my levator scapula 4months ago stretching without warming up lesson learned!
Thanks man. Needed this so much!
best channel !!! ONE LOVE
I know the moves I'm bringing to the dance floor tonight! Great content though. Thank you!!
+Sasha Lenskyj get it!!!! Haha
You're the man. So awesome to have these vids from hands down my fav fighter.
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.
Can't wait to get out this boot and back to taekwondo class to show my students and classmates your awesome videos. Thanks Wonderboy!!!
Keep this technique Tuesdays coming!! Awesome videos man.
Finally good streching from the Wonderboy himself
Consistency is crucial
I thank you from the bottom of my heart.
*Can you add a new segment of breaking down fighters technique?*
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 😂😂😂
Love you Wonderboy!
This is exactly what I’ve been looking for. Thank you!
Priceless.
I’m embarrassed I didn’t have a stretching routine like this. Amazing
To anyone who does martial arts this is golden....
STEPHEN, FROM YOUR HUGE FAN IN AUSTRALIA!!!
LOVE YOUR WORK!
KEEP THE VIDEOS COMING!!
CANT WAIT TO SEE YOU FIGHT AGAIN🙏
Would love to see videos about your martial arts mentality as well
Your take on work, relaxation, teammates, family, friends, relationships, discipline, money, etc.
Thanks wonderboy
That would be nice.
You and JCVD are my heroes. Thanks for the wisdom brotha!
Mr you are greatness
You're teaching me rely good.
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.
1:37 the Wonderboy Top Rock!
This was insanely helpful. God bless you
U da best Wonderboy!! Amazing vids
+thedude thank you my friend!!!