Name: Playbook - Avril Mathie - Ladder workout 1
Uploaded: 2021-12-23T02:46:13.584Z
Duration: 45 min
Description: Ladder workout 1

5 mins jump rope (warm up)

Ladder Drills (speed) 2 min rounds, 1 min rest
 - forward (alternate lead leg)
 - lateral (alternate lead leg)
 - diagonal (alternate lead leg
 - lateral in and out (alternate lead leg)
 - 2 steps forward, 1 step back in boxing stance
 - angle foot shift
 - diagonal + lateral leap left + uppercut
 - diagonal + lateral leap right + uppercut

10-20 mins jump rope

- Skip over rope as it passes under alternating legs

Jump rope (warm up)

- Place a ladder on the ground
- Move to the end of the ladder making sure to hit each box with both feet

Ladder forward

- Place a ladder on the ground
- move down the ladder laterally as you move both feet in and out of the box hitting each box

Ladder lateral in and out

- Place a ladder on the ground 
- Move forward and diagnose as you tap both feet into the ladder
- Focus on footwork

Ladder diagonal

- Get into your boxing stance with one foot in a ladder you have placed on the ground
- Shuffle two steps forward
- Shuffle 1 step back 
- Continue to the end of the ladder

Ladder 2 fwd, 1 back, boxing stance

- Place a ladder on the ground
- Tapp both feet into the ladder 
- Jump laterally and throw an uppercut
- Jump abc and move forward in the3 ladder 
- Continue to the end of the ladder

Ladder diagonal and lateral leap left and uppercut

Ladder diagonal and lateral leap right and uppercut

Ladder circuit

Jump rope ( 10-20 minutes)

Ladder workout 1

Ladder workout 1

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