Name: Playbook - Avril Mathie - W2/D4 Hooks, Uppercuts, Body Rips combos + movement
Uploaded: 2021-12-23T02:42:14.082Z
Duration: 35 min
Description: W2/D4 Hooks, Uppercuts, Body Rips combos + movement

Dynamic Stretching

Jump Rope (5 mins)

Wrap hands

Shadow boxing = 
1 - footwork and stepping drills
2 - hooks, uppercuts and body rips on the spot
3+4 - jab or jab cross to head or body, finishing with a hook, uppercut or body rip, practice body position moving between punches

Bag rounds = (move + jabs between each combo) (if you have a round water bag, then that is best for this session, otherwise a heavy bag will do fine)
1 - jab, cross, left hook, cross
2 - jab, right Uppercut, left hook
3 - jab, body jab, cross, left body rip
4 - jab, right hook, left uppercut
5 - left hook, cross, left body rip
6 - freestyle 4 punch combos


Jump Rope (5 mins)


20 pushups
100 flutter kicks
20 jump squats
X3

- 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

- Hooks, uppercuts and body rips on the spot

- Focus on technique

Shadow boxing freestyle

- Shadow boxing 
- Jab or jab cross
- 1 to 2 slips
- 1 to 2 punches 

-Focus on technique

Shadow jab, or jab cross, 1-2 slips, and 1-2 punches

Shadow boxing

- Jab
- Cross
- Hook 
- Cross 

- Focus on technique

Jab, cross, hook, cross

- Jab 
- Right uppercut 
- Left hook 

- Focus on technique

Jab, right uppercut, left hook

- Jab 
- Body lab 
- Cross
- Left body rip

Jab,  body jab, cross,  left body rip

- Jab 
- Right hook
- Left uppercut 

- Focus on technique

Jab, right hook, left uppercut

- Left hook
- Cross
- Left body rip 

- Focus on technique

Left hook, cross, left body rip

- Throw any 4 punch combo you would like

- Focus on form

Any 4 punch combo

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

W2/D4 Hooks, Uppercuts, Body Rips combos + movement

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 💜😊

W2/D4 Hooks, Uppercuts, Body Rips combos + movement

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