Name: Playbook - Avril Mathie - W3/D3/pm Strength and conditioning
Uploaded: 2022-02-07T13:16:26.705Z
Duration: 45 min
Description: W3/D3/pm Strength and conditioning

Squat Walk Banded (to failure)
Lateral Leaps x 20
Push Pull x 15-20 each side
Rotaional Mountain Climbers x 60-100
	x3

Deadlifts x 12-15
Medicine Ball Slam + burpee + bound x 20-30
Jack Knives (to failure)
Tuck Jumps x 15-20
	x3

- Place and around your legs just below the knee
- Lower into the bottom of a squat position 
-Walk forward one step at a time mating your feet up before proceeding in the low position

Banded squat walk (to failure each set)

- Leap laterally wide 
- Leap back 
- Land safely

Lateral leaps

- Grab a high pulley single handle in each hand
-Rotate one direction with one arm extended in from tof you for rowing and the other at your shoulder for pressing
- Pull the straight arm as you press the bent arm

Push pull

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Mountain climbers rotational (60-100 reps each round)

Circuit

- Begin with bar your hand and feet hip width apart
- Lower the kettlebell to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- Start with a med ball overhead
- Slam the ball to the ground 
-Perform a burpee
-Pick up the ball holding at your chest
-Broad jump forward with the med ball in your hands

Med ball slam burpee bound (20-30 reps)

- Get into a high plank position with your feet on a stability ball
- Suck your knees to wards your chest
- Extend back to the starting position

Jack knife (to failure each round)

- Jump into the air tucking both knees towards your chest in the air 
- Land safely on your feet with bent knees

Tuck jumps (15-20 reps)

Circuit 2

W3/D3/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.

W3/D3/pm Strength and conditioning

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