Name: Playbook - Avril Mathie - Boxing: Power Conditioning 1
Uploaded: 2021-12-23T02:49:46.422Z
Duration: 35 min
Description: Boxing: Power Conditioning 1

Warm up

4 x 3 min rounds shadow boxing (30 sec rest)

6 x 3 min rounds bag (1 min rest)
	- Round 1 and 4: 30s freestyle power punches, 30s light continuous punches
	- Round 2 and 5: Every 20s, throw 8 power punches. Hands up, feign and move feet in between.
	- Round 3 and 6: Continuous punches + power combos throughout

2 x 3 min rounds speed bag (30s rest)

2 x 4 min rds of 10 (fast)/20 (easy) sprints on airbike / elliptical on hard resistance / treadmill on incline 10

Core

- Shadow box freestyle 

- Focus on technique

Shadow boxing freestyle

- 30 seconds of freestyle power punching
- 30 Seconds of light continuous punching

30 Sec. freestyle power,  30 sec. light continuous punching

- 8 Power punches 
- Feign and move feet for the remainder of the 20 seconds

8 Power punches every 20 sec. feign and move feet between

- Punch non stop as you throw in some power combos 

- Focus on form

Continous punches with power combos throughout

Circuit

- Speed bag work 
- Increase speed with comfort 

-Focus on technique

Speed bag

- Pedal any a moderate pace for 20 seconds
- Pedal hard for 10 seconds

Airbike 20-10

- Raise your hips engaging your core as you raise
- Pause at the top

Plank

- Get into a high plank position 
- Cross your  knee under your body to the opposite elbow before repeating to the other side

Plank opposite knee to elbow touches

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged

Oblique crunches left

Oblique crunches right

- Hold a med ball at your chest
- Perform a crunch and press the ball up to full arm extension at the top of the movement

Boxing: Power Conditioning 1

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