Name: Playbook - Avril Mathie - Boxing at mid range
Uploaded: 2021-11-24T18:39:45.199Z
Duration: 45 min
Description: Boxing at mid range

Warm up

Watch: How to box at mid range

4 x 3 min rounds Shadowbox, focusing on boxing at mid range

6 x 3 min rounds Bag work, focusing on boxing at mid range

2 x 3 min rounds Double End Bag, focusing on boxing at mid range

2 x 3 min rounds Speed bag

10 mins Jump Rope

500 reps of a variety of any core exercises

- Tutorial on how to box at mid range 
- Focus on technique

How to box at mid range

- Shadow box freestyle 
- Focus on mid range 
- Focus on technique

Shadow boxing freestyle

- Bag work with a emphasis on mid range punches

- Focus on form

Bag work mid range

- Throw a variety of punches on a double end bag 
- Focus on mid range boxing
- Focus on technique

Double end bag

- Speed bag work 
- Increase speed with comfort 

-Focus on technique

Speed bag

- Skip over rope as it passes under alternating legs

Jump rope

- Sit on the ground with your legs elevated
- Tuck your knees towards your chest a
- Extend back to the starting position

Abs sitting crunches

- Lay on your back with your feet planted in a semi crunch position 
- Move side to side tapping your ankles with your fingers

Abs ankle taps

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- 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

Crunches pushing med ball up

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Boxing at mid range

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