Name: Playbook - Avril Mathie - W4/D1 Strength and Conditioning
Uploaded: 2021-11-18T19:23:55.191Z
Duration: 45 min
Description: W4/D1 Strength and Conditioning

5 mins jump rope (warm up)

Ladder Drills (speed) 2 min rounds, 1 min rest
 - forward (alternate lead leg)
 - lateral (alternate lead leg)
 - diagonal (alternate lead leg
 - lateral in and out (alternate lead leg)
 - 2 steps forward, 1 step back in boxing stance
 - angle foot shift
 - diagonal + lateral leap left + uppercut
 - diagonal + lateral leap right + uppercut

10-20 mins jump rope

- Skip over rope as it passes under alternating legs

Jump rope (warm up)

- Place a ladder on the ground
- Move to the end of the ladder making sure to hit each box with both feet

Ladder forward

- Place a ladder on the ground
- move down the ladder laterally as you move both feet in and out of the box hitting each box

Ladder lateral in and out

- Place a ladder on the ground 
- Move forward and diagnose as you tap both feet into the ladder
- Focus on footwork

Ladder diagonal

- Get into your boxing stance with one foot in a ladder you have placed on the ground
- Shuffle two steps forward
- Shuffle 1 step back 
- Continue to the end of the ladder

Ladder 2 fwd, 1 back, boxing stance

- Place a ladder on the ground
- Tapp both feet into the ladder 
- Jump laterally and throw an uppercut
- Jump abc and move forward in the3 ladder 
- Continue to the end of the ladder

Ladder diagonal and lateral leap left and uppercut

Ladder diagonal and lateral leap right and uppercut

Ladder circuit

Jump rope ( 10-20 minutes)

W4/D1 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 💜😊

W4/D1 Strength and Conditioning

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