Name: Playbook - Avril Mathie - W1/D5 Strength and Conditioning
Uploaded: 2021-11-18T19:21:30.936Z
Duration: 45 min
Description: W1/D5 Strength and Conditioning

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

David

Rows x 12-15
Fast Banded Shoulder Retractions x 20 seconds each side
Hip Raises x 12-15
Kettlebell Swings x 20-30
	x3

Lateral Banded Squat Walk (to failure)
Sidestep Shuttles (at least 4 steps each direction) x 20 
Shoulder Press x 12-15
Battle ropes alternating (fast) x 60-100 
	x3

- Kneel on a incline bench face down with a dumbbell hanging in each hand 
- Row the dumbbells up to your obliques 
- Lower the dumbbells to the starting position

Dumbbell rows

- Attach a band to a stationary object at roughy head height 
- Grip the band and pull it to your side in a rowing motion as fast as t=you can while maintaining good form

Fast banded shoulder retractions ( 20 sec each side 3 times)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip raises

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Circuit

-Place a band around your legs just bellow the knee
-Lower into the bottom of a squat 
-Shuffle to the side and back in the low position

Lateral banded squat walk (to failure each set)

- Side step and shuffle laterally for desired distance 
- Touch the ground at turn around 
-Shuffle back the opposite direction

Sidestep shuttles (at least 4 sets each direction)

- Sit on a bench with a dumbbell in each hand at your shoulders
- Press the dumbbells to full extension overhead 
-Lower the dumbbells back to the starting position

Shoulder press

- Whip the battle ropes up and down alternating arms 
- Keep your core tight

Battle ropes alternating fast (60-100 reps each set)

Circuit 2

W1/D5 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 🥊

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

Elena

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

W1/D3 Footwork + jab + cross

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/D5 Strength and Conditioning

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