Name: Playbook - Avril Mathie - W1/D5/pm Strength and conditioning
Uploaded: 2022-02-07T13:16:26.617Z
Duration: 55 min
Description: W1/D5/pm Strength and conditioning

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/pm Strength and conditioning

Great workout. Would love more instruction of possible ouch combos

Mike

I’ve been practicing these at my boxing class with the reflex bag and it’s going great! 😃

Rebecca White

Great. I did not have all the equipment, but it was fun.

Sveta

W1/D1/am Boxing: Evading Punches

W1/D1/pm Track

Alejandra Dominguez

W1/D2/am Boxing: speed conditioning

W1/D3/am Track

Loved it !!!! I mean I liked it. It was difficult enough.

W1/D3/pm Strength and conditioning

I like how focused and detailed these sessions are.

W1/D5/pm Strength and conditioning

More workouts from Avril Mathie