Name: Playbook - Avril Mathie - W3/D4 Rolling under punches
Uploaded: 2021-12-23T02:43:45.104Z
Duration: 35 min
Description: W3/D4 Rolling under punches

Watch: how to roll punches

Dynamic Stretching

Jump Rope (5 mins)

Wrap hands


Shadow boxing =
1 - Stance + stepping including, rolling, slipping and rolling and head movement
2 - rolling + single punch off it, stationary and moving
3 - slip, roll, single punch
4 - Jab or jab cross, roll or double roll + 1-2 punches

Bag rounds
1 - jab, roll, jab, cross, roll out
2 - jab, cross, roll, right uppercut, left hook, cross
3 - jab, cross, roll, roll, left body rip
*4 - jab slip roll right left hook roll out 
5 - jab, body jab, Roll, left uppercut, cross, left hook
6 - jab cross roll, cross jab roll, repeat fast (conditioning)



Jump Rope (5 mins)


20 pushups
100 flutter kicks
20 jump squats
X3

- How to roll under punches tutorial 
- Focus on technique

How to roll under punches

- Skip over rope as it passes under alternating legs

Jump rope

30 Seconds rest between drills or exercises

-Shadow stance and stepping 
- Rolling
-Slipping
- Head move 

- Focus on technique

Shadow stance and stepping, rolling,  slip,  and head move

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

- Focus on technique

Shadow rolling into single punch, stationary, and moving

- Shadow boxing
- Slip 
- Roll 
- Single punch 

- Focus on technique

Shadow slip, roll,  and single punch

- Shadow boxing 
- Jab 
- Cross
- Roll or double roll
- 1 to 2 punches 

- Focus on technique

Shadow jab ,cross, roll or dbl roll, and 1-2punches

Shadow boxing

- Jab
- Roll
- Jab 
- Cross
- Roll 

- Focus on technique

Jab, roll, jab, cross, roll

- Jab 
- Cross
- Roll
- Right uppercut
- Left hook 
- Cross

- Focus on technique

Jab, cross, roll, right uppercut, left hook, cross

- Jab 
- Cross
- Roll
- Roll
- Left rip 

Focus on technique

Jab, cross, roll, roll, left rip

- Jab 
- Slip
- Left rip 
- Left hook 

- Focus on technique

Jab, slip, left rip, left hook

-Jab 
- Body jab
- Roll
- Left uppercut
- Cross
- Left hook 

-Focus on technique

Jab, body jab,  roll,  left uppercut,  cross,  left hook

- Jab
- Cross
- Roll
-Cross
- Jab 
- Roll

- Focus on technique

Jab, cross, roll, cross, jab, roll, repeat fast (conditionin

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

W3/D4 Rolling under 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/D4 Rolling under punches

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