Name: Playbook - Avril Mathie - W4/D1 Drop Stepping
Uploaded: 2021-12-23T02:44:26.707Z
Duration: 35 min
Description: W4/D1 Drop Stepping

Watch: how to drop step

Dynamic Stretching

Jump Rope (5 mins)

Wrap hands


Shadow boxing =
1 - Practice Stance + stepping including lateral drop stepping + uppercut
2 - Practice Stance + stepping including backward drop step + right punches
3 - jab, drop step any direction, then uppercut combo + move
4 - jab, double drop step, then throw any combo + move


Bag rounds
1 - jab, drop step right, right uppercut, left hook, roll right
2 - jab, drop step back, cross, hook 
3 - jab, jab and dropstep back, cross
4 - jab, drop step right, drop step left, left hook, cross
5 - jab, drop step left, double left body rip, cross
6 - jab, drop step left, left hook, drop step right, cross, left uppercut


Jump Rope (5 mins)

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

- How to drop step tutorial
- Focus on technique

How to drop step

- Skip over rope as it passes under alternating legs

Jump rope

30 Seconds rest between drills or exercises.

- Shadow box stepping 
- Lateral drop step 
- Upper cut 

-Focus on technique

Shadow stance and stepping inc lateral drop step and upper..

- Shadow stance 
- Step in 
- Backward drop step
- Right punch 

-Focus on technique

Shadow stance, and stepping in, backward drop step, right

-Shadow boxing
- Jab 
- Drop step any direction 
- Upper cut combo 
- Move 

- Focus on technique

Shadow jab, drop step any direction, upper cut combo, move

- Shadow boxing
- Jab
- Double drop step 
- Combo 
- Move 

- Focus on technique

Shadow jab, double drop step, combo, move

Shadow boxing

1 Minute rest between drills or exercises.

- Jab 
- Drop step right 
-Right uppercut 
- Left hook 
-Roll right 

-Focus on technique

Jab, drop step right, right uppercut, left hook, roll right

- Jab 
- Drop step back 
- Cross
- Left hook 

-Focus on technique

Jab, drop step back, cross, left hook

- Jab 
- Jab on drop step back 
- Cross

- Focus on technique

Jab,  jab on drop step back,  cross

- Jab 
- Drop step right 
- Drop step left
- Left hook 
-Cross

- Focus on technique

Jab, drop step right, drop step left, left hook, cross

- Jab 
- Drop step left
- Double left body rip 
-Cross

- Focus on technique

Jab, drop step left, double left body rip, cross

- Jab 
- Drop step left 
- Left hook 
- Drop step right
- Cross
- Left uppercut 

- Focus on technique

Jab,  drop step left, left hook,  drop step right, ...

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

W4/D1 Drop Stepping

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 💜😊

W4/D1 Drop Stepping

More workouts from Avril Mathie