Name: Playbook - Avril Mathie - W1/D3 Footwork + jab + cross
Uploaded: 2021-11-18T19:15:42.935Z
Duration: 45 min
Description: W1/D3 Footwork + jab + cross

Elena

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

David

Watch how to videos: 
 - How to: footwork
 - How to: jab
 - How to: cross
 - How to: hit the bag

Dynamic stretching

Jump rope 5 minutes

Circuit 1: Shadow boxing

Circuit 2 : Bag Rounds

Jump Rope (5 mins)

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

Basic boxing stance tutorial

- Focus on technique

How to basic boxing stance and movement

- How to jab tutorial 
-Focus on technique

How to jab

- How to cross tutorial
- Focus on technique

How to cross

- Tutorial on how to hit the heavy bag 
- Focus on technique

How to hit the bag

- Skip over rope as it passes under alternating legs

Jump rope

30 seconds rest between drills and exercises

- (footwork and stepping drills) Practice your footwork while moving in forwards, backwards, left and fight. Always step first with the foot closest to the direction you are going. Keep your feet “in the train tracks” inline with your hips and not one behind the other. Take small steps. However far your first foot steps, the 2nd foot steps the exact same distance, make sure your feet do not come together. Always keep your knees a little bent and your hands up!

Shadow footwork and stepping drills

- (shadow jab cross stepping). Step on every punch, even it its just on the spot. Your punch should hit its end point exactly as your foot hits the ground. Typically your jab will be on your first step, and your cross will be on your 2nd step. If throwing 2 jabs in a row, make sure to step your 2nd foot up before you throw the 2nd jab again on the 1st step.

Shadow jab, and cross, stepping

- Shadow jab and cross while moving
- Increase speed with comfort 

- Focus on technique

Shadow jab, cross,  moving

Shadow boxing circuit

1 Minute rest between drills and exercises

- (footwork movement around bag) Practice your footwork while moving in and out around the heavy bag as it swings. Always step first with the foot closest to the direction you are going. Try to always stay within punching range (arms length) from the bag. Move laterally as well as forwards and backwards.

Footwork movement around bag

- (jabs) Practice your footwork while moving around the heavy bags and throwing jabs. Always step first with the foot closest to the direction you are going. Try to always stay within punching range (arms length) from the bag. Move laterally as well as forwards and backwards. Your foot should strike the ground at the same time as your punch hits the bag.

Jabs

Practice your footwork while moving around the heavy bags and throwing jabs

Practice your footwork while moving around the heavy bags and throwing jab cross individually or together

Jab, cross, moving

Create your own 1, 2, 3 and 4 punch combos using the jab and cross

1-2-3-4 Jabs cross

Bag Rounds

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

- 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

Mountain climbers

Core

W1/D3 Footwork + jab + cross

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 🥊

Tara Smith

W1/D1 Footwork + jab + cross

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

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 😍

W1/D2 Strength and Conditioning

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/D3 Footwork + jab + cross

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