Name: Playbook - Avril Mathie - Drop Stepping
Uploaded: 2021-12-23T02:51:48.522Z
Duration: 60 min
Description: Drop Stepping

Watch: how to drop step

Dynamic Stretching

Jump Rope (5 mins)

Wrap hands


Shadow boxing =
1 - Practice Stance + stepping including lateral drop stepping + uppercut
2 - Practice Stance + stepping including backward drop step + right punches
3 - jab, drop step any direction, then uppercut combo + move
4 - jab, double drop step, then throw any combo + move


Bag rounds
1 - jab, drop step right, right uppercut, left hook, roll right
2 - jab, drop step back, cross, hook 
3 - jab, jab and dropstep back, cross
4 - jab, drop step right, drop step left, left hook, cross
5 - jab, drop step left, double left body rip, cross
6 - jab, drop step left, left hook, drop step right, cross, left uppercut


Jump Rope (5 mins)

Core
 - 30 crunches
 - 30 ankle taps
 - 40 oblique crunches (20 each side)
 - 50 mountain climbers
 - repeat all once more

- How to drop step tutorial
- Focus on technique

How to drop step

- Skip over rope as it passes under alternating legs

Jump rope

30 Seconds rest between drills or exercises.

- Shadow box stepping 
- Lateral drop step 
- Upper cut 

-Focus on technique

Shadow stance and stepping inc lateral drop step and upper..

- Shadow stance 
- Step in 
- Backward drop step
- Right punch 

-Focus on technique

Shadow stance, and stepping in, backward drop step, right

-Shadow boxing
- Jab 
- Drop step any direction 
- Upper cut combo 
- Move 

- Focus on technique

Shadow jab, drop step any direction, upper cut combo, move

- Shadow boxing
- Jab
- Double drop step 
- Combo 
- Move 

- Focus on technique

Shadow jab, double drop step, combo, move

Shadow boxing

1 Minute rest between drills or exercises.

- Jab 
- Drop step right 
-Right uppercut 
- Left hook 
-Roll right 

-Focus on technique

Jab, drop step right, right uppercut, left hook, roll right

- Jab 
- Drop step back 
- Cross
- Left hook 

-Focus on technique

Jab, drop step back, cross, left hook

- Jab 
- Jab on drop step back 
- Cross

- Focus on technique

Jab,  jab on drop step back,  cross

- Jab 
- Drop step right 
- Drop step left
- Left hook 
-Cross

- Focus on technique

Jab, drop step right, drop step left, left hook, cross

- Jab 
- Drop step left
- Double left body rip 
-Cross

- Focus on technique

Jab, drop step left, double left body rip, cross

- Jab 
- Drop step left 
- Left hook 
- Drop step right
- Cross
- Left uppercut 

- Focus on technique

Jab,  drop step left, left hook,  drop step right, ...

Bag rounds

- 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

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Drop Stepping

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