Name: Playbook - Avril Mathie - W4/D4 Feigning
Uploaded: 2021-12-23T02:46:06.390Z
Duration: 40 min
Description: W4/D4 Feigning

Watch: ways to feign

Dynamic Stretching

Jump Rope (5 mins)

Wrap hands

Shadow boxing
1 - foot, hand, shoulder feigns + moving around
2 - foot, hand, shoulder feigns followed immediately by jab or cross + move
3 - feign, move, feign, single punch, move
4 - feign, move, feign, combo, move

Bag rounds
1 - feign high, straight body punch, feign to body, jab or cross, slipping and moving between
2 - 2 jabs, hand feign 3rd then drop step + 3 punch combo
3 - foot feign, change direction, combo, move
4 - shoulder feign, 3 punch combo move.
5 - feign, slip, 3 punch combo, move
6 - feign, move, feign, combo, move


Jump Rope (5 mins)


20 pushups
100 flutter kicks
20 jump squats
X3

- How to feign tutorial 
- Focus on technique

How to feign

- Skip over rope as it passes under alternating legs

Jump rope

- Shadow boxing
- Foot , hand, and shoulder feigns while moving 

- Focus on technique

Shadow,  foot, hand, and shoulder feigns moving around

- Shadow boxing
- Feigns and a jab and or cross
- Move

Shadow, feigns plus jab and or cross, and move

- Show boxing 
- Feign 
- Move
-Feign 
- Single punch 
- Move

Shadow, feign, move, feign, single punch, move

- Shadow boxing 
-Feign 
- Move 
- Feign 
- Combo 
-Move 

- Focus on technique

Shadow, feign, move, feign, combo, move

Shadow

1 Minute rest between drills or exercises

- Feign into low jab or cross
-Feign into high jab or cross

-Focus on technique

Feign low jab or cross, high feign high jab or cross to body

- Jab 
- Jab
- Feign 
-Drop step 
- 3 punch combo 

-Focus on technique

Jab twice, feign the 3rd,  drop step, 3 punch combo

- Foot feign
- Change directions
- Throw a combo
move

- Focus on technique

Foot feign, change direction, combo ,move

- Shoulder feign 
- 3 punch combo 
- Move 

- Focus on technique

Shoulder feign, 3 punch combo, move

- Feign 
-Slip
- Throw a 3 punch combo 
move

- Focus on technique

Feign,  slip,  3 punch combo,  move

- Feign 
move
-Feign
- Throw a combo 
move

- Focus on technique

Feign, move,  feign,  combo,  move

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

W4/D4 Feigning

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/D4 Feigning

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