Name: Playbook - Avril Mathie - W4/D3/pm Strength and conditioning
Uploaded: 2022-02-07T13:16:26.757Z
Duration: 45 min
Description: W4/D3/pm Strength and conditioning

Squats x 12-15
Bounds in the band x 15-20
Push ups (to failure)
Medicine Ball Wall Ball Bounce x 50
	x3

Superman (3 sec hold at the top, to failure)
Lunge Twist Bar Up x 15 each side
Battle Rope Overs fast x 30
	x3

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell squat

- Place a band around a stationary object at waist height 
-Place the band around your waist and jump way from the object adding tension to the bad
- Back pedal to the starting position

Banded bounds

- 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 (to failure)

- Stand just outside arms length from the wall with a med ball in your hands
- Repeatedly bounce the ball from the wall to your hands

Med ball wall ball bounce

Circuit

- Lay face down on the ground with your hands extended overhead in a v shape
- Lift your hands off the ground with your thumbs up 
-Return your hands to the ground

Superman (3 second hold at top, to failure)

-Place the end of a barbell in a landmine 
-Start in a stagger stance with the bar at arms length in front of you
- Lower the bar as you pivot and switch directions into a lunge position 
- Reverse the rotation and press the bar back to the start position

Lunge twist bar up (15 each side)

- Whip the battle ropes in a large arc over motion together 
- Keep your core tight

Battle ropes overs

Circuit 2

W4/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.

W4/D3/pm Strength and conditioning

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