Name: Playbook - Avril Mathie - Hooks, Uppercuts, Body Rips combos + movement
Uploaded: 2021-12-23T02:52:45.098Z
Duration: 35 min
Description: Hooks, Uppercuts, Body Rips combos + movement

Dynamic Stretching

Jump Rope (5 mins)

Wrap hands

Shadow boxing = 
1 - footwork and stepping drills
2 - hooks, uppercuts and body rips on the spot
3+4 - jab or jab cross to head or body, finishing with a hook, uppercut or body rip, practice body position moving between punches

Bag rounds = (move + jabs between each combo) (if you have a round water bag, then that is best for this session, otherwise a heavy bag will do fine)
1 - jab, cross, left hook, cross
2 - jab, right Uppercut, left hook
3 - jab, body jab, cross, left body rip
4 - jab, right hook, left uppercut
5 - left hook, cross, left body rip
6 - freestyle 4 punch combos


Jump Rope (5 mins)


20 pushups
100 flutter kicks
20 jump squats
X3

- Skip over rope as it passes under alternating legs

Jump rope

30 seconds rest between drills and exercises

- With your hands in position do shadow footwork and drills

- Focus on technique

Shadow footwork and stepping drills

- Hooks, uppercuts and body rips on the spot

- Focus on technique

Shadow boxing freestyle

- Shadow boxing 
- Jab or jab cross
- 1 to 2 slips
- 1 to 2 punches 

-Focus on technique

Shadow jab, or jab cross, 1-2 slips, and 1-2 punches

Shadow boxing

- Jab
- Cross
- Hook 
- Cross 

- Focus on technique

Jab, cross, hook, cross

- Jab 
- Right uppercut 
- Left hook 

- Focus on technique

Jab, right uppercut, left hook

- Jab 
- Body lab 
- Cross
- Left body rip

Jab,  body jab, cross,  left body rip

- Jab 
- Right hook
- Left uppercut 

- Focus on technique

Jab, right hook, left uppercut

- Left hook
- Cross
- Left body rip 

- Focus on technique

Left hook, cross, left body rip

- Throw any 4 punch combo you would like

- Focus on form

Any 4 punch combo

Bag rounds

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-ups

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

Flutter kicks

- Perform a jump squat with a weight in hand
- Perform a jump squat without the weight

Hooks, Uppercuts, Body Rips combos + movement

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