Name: Playbook - Avril Mathie - W1/D4 Body Punches (straight)
Uploaded: 2021-12-23T02:40:50.428Z
Duration: 35 min
Description: W1/D4 Body Punches (straight)

Watch: how to throw straight body punches

Dynamic Stretching

Jump Rope (5 mins)

Wrap hands

Shadow boxing = 
1 - footwork and stepping drills
2 - jabs, cross + straight body punches on the spot, 
3 - single jabs, cross, straight body punches with movement, 
4 - as previous but 2-3 punch combos.

Bag rounds = 
1 - push the bag and just move around it practicing footwork, 
2 - same + single jabs to head or body
3 - same + single jabs to head or body
4 - movement + jab or jab cross to head or body
5 - movement + jab or jab cross to head or body
6 - movement + any jab cross head/body combo, 1, 2, 3, 4.

Jump Rope (5 mins)


20 pushups
100 flutter kicks
20 jump squats
X3

- How to throw straight body punches tutorial 
- Focus on technique

How to throw straight body punches

- 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

- Shadow boxing
- Single jabs
-Cross
- Straight body punches

Shadow single jabs, cross, straight body punches

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

- Focus on technique

Shadow jab, cross, while moving

- Same as above but with 2-3 punch combos
- Shadow jab and cross while moving
- Increase speed with comfort 

- Focus on technique

Shadow boxing circuit

1 minute rest between drills and exercises

- Get into your stance and swing the heavy bag away from you
-Practice footwork while moving into and away from the bag as it swings

-Focus on technique

Footwork movement around bag

- Same as above adding jabs
- Get into your stance and swing the heavy bag away from you
-Practice footwork while moving into and away from the bag as it swings

-Focus on technique

Footwork movement around bag + Jabs

- Same as above with jabs
- Get into your stance and swing the heavy bag away from you
-Practice footwork while moving into and away from the bag as it swings

-Focus on technique

- Jabs to head and body 

- Focus on technique

Jabs to head and body

- 1 jab
- 1 Jab, 1 cross
- 1 Jab , 1 cross, 1 jab
-1 Jab, 1 cross, 1 jab, 1 cross

1-2-3-4 Jabs cross

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

Jump squat alt weighted

Circuit

W1/D4 Body Punches (straight)

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!

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 😍

W1/D2 Strength and Conditioning

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/D4 Body Punches (straight)

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