Name: Playbook - Avril Mathie - W2/D2 Strength and Conditioning
Uploaded: 2021-11-18T19:21:50.184Z
Duration: 45 min
Description: W2/D2 Strength and Conditioning

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!

David

Lunges x 12-15 each side
Single Leg Box Jump x 10-15 each leg  | Modification = step ups x 30 each side (fast)
Medicine Ball Slams (heavy - power) x 12-15
Battle rope doubles (fast) x 60-100
	x3

Sled Push (heavy) 20-30 steps
Treadmill sprint x 90 sec
Mountain Climbers x 60-100
	x3

- Stand holding a dumbbell in each hand
 - Step back into a reverse lunge with your left leg 
- Step back up

Lunges left

- Stand holding a dumbbell in each hand
 - Step back into a reverse lunge with your right leg 
- Step back up

Lunges right

- Stand on your left foot in front of a low box
- Jump onto the box using the left leg
- Jump down off the box landing on the left foot safely

Single leg box jumps left

- Stand on your right foot in front of a low box
- Jump onto the box using the right leg
- Jump down off the box landing on the right foot safely

Single leg box jumps right

- Stand holding a med ball overhead 
- Slam the ball to the ground at your feet
- Catch the ball and repeat

Med ball slams

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

Battle ropes double (60-100 fast)

Circuit

- Start with a weighted sled
- Place you hands on the upright and push the step with power your desired distance

Sled push (20-30 steps or meters)

Treadmill  running

- 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 (60-100 reps)

W2/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 🥊

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

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)

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 💜😊

W2/D2 Strength and Conditioning

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