Name: Playbook - Avril Mathie - W4/D5 Strength and Conditioning
Uploaded: 2021-11-18T19:24:20.901Z
Duration: 45 min
Description: W4/D5 Strength and Conditioning

5 mins jump rope (warm up)

Ladder Drills 3 min rounds, 1 min rest
 - lateral in and out 2 feet together (alternate direction)
 - lateral w jab (both directions)
 - 2 forward, 1 back, single leg (alternate leg)
 - forward and backward laterally with jab (both directions)
 - combos L R or L R H step/roll laterally (mix up direction)
 - high knees forward and laterally (alternate lead legs)


10-20 mins jump rope

- Skip over rope as it passes under alternating legs

Jump rope (warm up)

- Place a ladder on the ground 
- Hop in and out of the ladder as you move laterally down the ladder hitting every box

Ladder lateral in and out 2 feet (alternate direction)

- Place a ladder on the ground
- Place one foot in the ladder 
- Move laterally down the ladder hitting every box as you jab

Ladder jabbing laterally (both directions)

- Place a ladder on the ground 
- On one leg hop two steps forward 
- Hop back on step 
- Continue to the end of the ladder

Ladder 2 fwd, 1 back, single leg (alternate leg)

- Place a ladder on the ground and stand on the side at the end
- While jabbing work forward onto and across the ladder and back 
- Each across and back move down the ladder to the left

Ladder footwork jabbing fwd and back moving left

- Place a ladder on the ground and stand on the side at the end
- While jabbing work forward onto and across the ladder and back 
- Each across and back move down the ladder to the right

Ladder footwork jabbing fwd and back moving right

- Place a ladder on the ground 
- Set into the ladder and out in a combo step and roll 
- Focus on foot work

Ladder combo step and roll footwork (mix up directions)

- Place a ladder on the ground moving forward hitting every box with both feet in a high knee motion

Ladder high knees (alternate lead legs)

Ladder drills

W4/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 💜😊

W4/D5 Strength and Conditioning

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