Name: Playbook - Avril Mathie - W3/D5 Strength and Conditioning
Uploaded: 2021-11-18T19:23:08.291Z
Duration: 45 min
Description: W3/D5 Strength and Conditioning

Overhand Pull Ups x 8-12
Single leg Deadlifts 10-15 each side
Overhead Medicine ball Throws x 20-30
	x3

Sled Pulls x 15-20
Hack Squats x 12-15
Box Jumps x 10-15
	x3

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Pull ups overhand grip band assisted (8-12 reps)

- Stand on one leg as you hold a dumbbell in your hands
- Hinge at the waist lowering the dumbbell towards the ground
-Unhinge and stand back upright

Deadlift single leg (12-15 each leg)

-Stand facing away from the wall with a med ball in your hands
- Throw the ball back overhead against the wall

Med ball overhead throws (20-30 reps)

Circuit

- Attach handle s to a weighted sled
- Stand  away from the sled in a squat power position
- Row the sled towards you 
- Shuffle back adding tension back to the straps

Sled row (15-20 reps)

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your feet and your chest up
- Reach parallel 
- Extend your legs to come up

Hack squat (12-15 reps)

-Pace box in front of you on the ground
- Jump onto the center of the box and stand up to full extension 
-Step down to the starting position and repeat

Box jumps (10-15 reps)

Circuit 2

W3/D5 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!

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/D5 Strength and Conditioning

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