Name: Playbook - Avril Mathie - W3/D1 Slipping punches
Uploaded: 2021-12-23T02:43:23.292Z
Duration: 35 min
Description: W3/D1 Slipping punches

Watch: how to slip punches

Dynamic Stretching

Jump Rope (5 mins)

Wrap hands

Shadow boxing =
1 - Stance + stepping including slips and head movement
2 - Slipping + single punch off it
3 - left punch, slip, left punch. Right punch, slip, right punch
4 - Jab or jab cross, slip or double slip + 1-2 punches

Bag rounds
1 - jab, slip, jab, cross
2 - jab, slip, cross, left hook
3 - slip, cross, left hook, cross
4 - jab, slip, right uppercut, left hook
5 - jab, slip, left body rip, left hook
6 - jab, cross, slip, slip, left uppercut, cross, left hook


Jump Rope (5 mins)

Core
 - 30 crunches
 - 30 ankle taps
 - 40 oblique crunches (20 each side)
 - 50 mountain climbers
 - repeat all once more

- Tutorial on how to evade punches and counter punch 
- Focus on technique

How to evade punches and counter

- Skip over rope as it passes under alternating legs

Jump rope

30 Seconds rest after each drill or exercise

Shadow stance and stepping inc slips and headmovement

- Shadow boxing 
- Roll into single punches while stationary and while moving 

- Focus on technique

Shadow rolling into single punch, stationary, and moving

- Shadow boxing
- Left punch 
- Slip
- Left punch 
- Right punch
- Slip
- Right punch 

- Focus on technique

Shadow left punch, slip, left punch, right punch, slip, ....

- 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

1 Minute rest between drills or exercises

- Jab 
- Slip
- Jab 
- Cross

- Focus on technique

Jab, slip, jab, cross

- Jab 
- Slip
- Cross
- Left hook 

- Focus on technique

Jab, slip, cross, left hook

- Slip
- Cross
- Left hook 
- Cross 

- Focus on technique

Slip, cross, left hook, and  cross

- Jab 
- Slip 
- Right uppercut 
- Left hook 

- Focus on technique

Jab,  slip,  right uppercut,  left hook

- Jab 
- Slip
- Left rip 
- Left hook 

- Focus on technique

Jab, slip, left rip, left hook

- Jab 
- Cross
- Slip
- Slip
- Left uppercut 
- Cross
- Left hook

- Focus on technique

Jab, cross, slip, slip, left uppercut, cross, left hook

Bag rounds

- Sit on the ground with your legs elevated
- Tuck your knees towards your chest a
- Extend back to the starting position

Abs sitting crunches

- Lay on your back with your feet planted in a semi crunch position 
- Move side to side tapping your ankles with your fingers

Abs ankle taps

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged

Oblique crunches left

Oblique crunches right

- 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

Core

W3/D1 Slipping punches

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 💜😊

W3/D1 Slipping punches

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