Name: Playbook - Avril Mathie - W1/D2 Strength and Conditioning
Uploaded: 2021-11-18T19:15:15.989Z
Duration: 45 min
Description: W1/D2 Strength and Conditioning

Day 2. I can do this. Kicked my ass, but I did it. See you tomorrow coach!

David

Thank you for making S&C training fun and purposeful 😇 although this was hard as f to keep up with - I had to take it down a few reps!! for ages I was mindlessly doing strength training without a purpose but thank you for tailoring this programme to tick all the boxes for being a better boxer . Love it 😍

Tara Smith

Squats x 12-15
Bounds in the band x 15-20
Push ups (to failure)
Medicine Ball Wall Ball Bounce x 50
	x3

Superman (3 sec hold at the top, to failure)
Lunge Twist Bar Up x 15 each side
Battle Rope Overs fast x 30
	x3

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell squat

- Place a band around a stationary object at waist height 
-Place the band around your waist and jump way from the object adding tension to the bad
- Back pedal to the starting position

Banded bounds

- 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 (to failure)

- Stand just outside arms length from the wall with a med ball in your hands
- Repeatedly bounce the ball from the wall to your hands

Med ball wall ball bounce

Circuit 1

- Lay face down on the ground with your hands extended overhead in a v shape
- Lift your hands off the ground with your thumbs up 
-Return your hands to the ground

Superman (3 second hold at top, to failure)

-Place the end of a barbell in a landmine 
-Start in a stagger stance with the bar at arms length in front of you
- Lower the bar as you pivot and switch directions into a lunge position 
- Reverse the rotation and press the bar back to the start position

Lunge twist bar up (15 each side)

- Whip the battle ropes in a large arc over motion together 
- Keep your core tight

Battle ropes overs

Circuit 2

W1/D2 Strength and Conditioning

Sierra

My first time EVER trying boxing! It was really good…I loved it. I need some practice with my footwork and crosses but I’ll get better! Looking forward for this program.🎉🥰

Megan Holloway

So good!! I’ve started this again cause I never got to finish it the last time, I’m gonna stick at it this time and follow it through. Saying this to hold myself accountable! On the up side can just keep drilling the basics down 🥊

W1/D1 Footwork + jab + cross

Elena

Day 3! On a roll. Thanks friend.  This is fun and challenging. See you tomorrow!

W1/D3 Footwork + jab + cross

Thanks Avril. Nice again, it was fun and challenging. I need a longer rope! Happy Christmas Eve, friend.

W1/D5 Strength and Conditioning

Wow this is just the best app. It is a wealth of knowledge. The workouts are so fun and addictive! I love how boxing is so rhythmic, it’s like dancing. Just enjoy myself and have such a fun time doing them 😇 thank you avril x

W1/D6 Body Punches (straight)

Would love to know a good substitute for the sled; I just don’t have access to that in my home gym. Thanks.

Mary

It was a great work out. Thanks. No sled, so I improvised. Those box jumps were very hard at first (for an old man) but they actually got easier after my legs got in sync with my brain. I’ll feel it tomorrow!

W2/D2 Strength and Conditioning

Love these workouts they’re so handy. They get me in the zone!! They’re so enjoyable, dynamic and fun but really challenging at the same time. If I don’t have some of the equipment I just substitute it with other S&C exercises on the app which is why I love this app so much - it’s so easy to use. You can clearly see how much hard work went into making this easy for use and thank you for making it so affordable too that’s another one of the best things about it. As soon as I started using this app and brushing up basic boxing technique, I started getting loads of compliments in my boxing gym from my coaches. They’re taking me to the next level and I am really happy about it ! I’ll never stop referring back to this to sharpen my tools. Once again, thank you Avril you smashed it 💜😊

W1/D2 Strength and Conditioning

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