Enelē Ma'afu Tauteoli

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01/12/2026

Full-Body Power & Conditioning Circuit

10 Rounds

5x Double Kettlebell Hang Clean + Front Squat Push Press
• Load: 2 × 24kg
• Clean → Squat → Drive overhead = one rep

10m Push-Up Frog Hop
• Chest to floor push-up
• Shift back load the legs
• Explosive frog hop forward
• Stay low

⛩️UACTP

01/12/2026

Sandbag Get-Up

• Mobility
• Core control
• Ground-to-feet power

There are countless ways to perform this movement,
here’s one variation and how I like to plug it into a workout.

Example:
10x Sandbag Get-Ups (5 each side)
5x Burpee Pull-Ups
5x Power Cleans
5 rounds

Ground to feet. Strength in motion.
Train movement. Not just muscles. 🥋

⛩️UACTP
🎥 Alexis Molina, Jayson Palacio, Brown Sione

01/12/2026

I teach Silat & Kali — a Southeast Asian martial art from Indonesia, the Philippines, Malaysia and other areas.

We train stick, knife, and empty-hand as well as a variety of other weapons with a big focus on footwork, ground work, level changing, speed, etc.

Mon & Wed — 4pm

Sign up at UACTP.com, Mindbody, or email [email protected]

⛩️UACTP
⚔️

12/30/2025

Knees to Elbows
A hanging core movement that builds full-body control. You pull your knees toward your elbows using your abs, hip flexors, lats, grip, and shoulder stability. It links your upper and lower body — exactly what transfers into martial arts, athletic power, and everyday strength.

Benefits:
• Strong abs & obliques
• Hip flexor power (kicks, sprawls, guard work)
• Grip & shoulder stability
• Better coordination & body control
• Great conditioning without impact

⸻

Deck Squats
A full-body squat-to-back-roll-to-stand movement. You roll onto your back, use your core to rock forward, plant your feet, and drive back up to standing. It teaches momentum, timing, and explosive hip extension.

Benefits:
• Leg strength & hip power
• Core control & coordination
• Mobility through the spine, hips, and ankles
• Explosiveness for takedowns, scrambles, and transitions
• Great for everyday functional movement

⸻

Workout Example

50-40-30-20-10 reps of each:
• Knees to Elbows
• Deck Squats

Simple movements. Big conditioning. Full-body athletic transfer.

⛩️
🎥 .lau

12/27/2025

Flashback with The Mandolorian Big Bro and Bro .lau

11/10/2025

Jefferson Curl Squat

This is one of my favorite mobility drills for spine + hips.

You’re not just folding down you’re segmenting your spine one vertebra at a time, loading it slowly, then sitting into the bottom squat to open the hips.

This teaches:
• spinal control
• hamstring length
• hip mobility
• strength through range

Mobility isn’t just stretching its strength in the end-ranges.

⛩️
🎥





10/14/2025

Exercise Movement & Application

The Russian Leg Lift is a great exercise that transfers directly to many Jiu Jitsu movements requiring hip elevation—especially when attacking the legs from guard against a standing opponent. It develops hip control, core strength, and explosive drive for efficient leg entries.

How to Implement the Movement in Training:

Barbell Complex
• 6x Romanian Deadlift
• 6x Bent Row
• 6x Hang Clean
• 6x Front Squat
• 6x Push Press
• 6x Russian Leg Lifts

6 Total Rounds

• Do not set the barbell down until you reach the Russian Leg Lift portion
• Increase weight each round
• Rest as needed between rounds

⛩️
🎥 .360

10/11/2025

Modified Get-Up Complex
A great full-body mobility sequence—especially effective for improving rotational strength, balance, and control. This drill enhances rotational movement, shoulder stability, and hip coordination for better overall body mechanics. The ankle weights are used to increase resistance and deepen the stretch during the bottom phase of the get-up.

⛩️
🎥

10/06/2025

Exercise Movement & Application

The Floor Wiper and Jiu Jitsu Pendulum share a common movement pattern that translates across multiple positions. It also improves core torque, hip and lower back mobility, rotation and control in transitions.

How to Implement the Movement into a workout:

Example - “300”

25x Pull-Ups
50x Deadlifts
50x Push-Ups
50x Box Jumps
50x Floor Wipers (25 each side)
50x Kettlebell Single-Arm Clean & Press (25 each side)
25x Pull-Ups

⛩️
🎥 .360

Conditioning20 seconds Figure 8 Squats AMRAP10 seconds rest 8 rounds 2 minutes rest20 seconds Figure 8 Lunge AMRAP10 sec...
09/27/2025

Conditioning

20 seconds Figure 8 Squats AMRAP
10 seconds rest
8 rounds

2 minutes rest

20 seconds Figure 8 Lunge AMRAP
10 seconds rest
8 rounds

2 minute rest

20 seconds Bulgarian Bag Slam AMRAP
10 seconds rest
8 rounds

⛩️
🎥 .360

Address

Los Angeles, CA

Website

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