Name: Playbook - Avril Mathie - W6/D4/am Boxing at long range
Uploaded: 2022-02-07T13:16:26.868Z
Duration: 45 min
Description: W6/D4/am Boxing at long range

Warm up

Watch: How to box at long range

4 x 3 min rounds Shadowbox, focusing on boxing at long range

6 x 3 min rounds Bag work, focusing on boxing at long range

2 x 3 min rounds Double End Bag, focusing on boxing at long range

2 x 3 min rounds Speed bag

10 mins Jump Rope

500 reps of a variety of any core exercises

- Tutorial on how to box at long range
- Focus on technique

How to box at long range

- Shadow box freestyle 
- Focus on long range 
- Focus on technique

Shadow boxing freestyle

-Bag work with a focus on long range punches

- Focus on form

Bag work long range

- Throw a variety of punches on a double end bag 
- Focus on long range
- Focus on technique

Double end bag

- Speed bag work 
- Increase speed with comfort 

-Focus on technique

Speed bag

- Skip over rope as it passes under alternating legs

Jump rope

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Hold a med ball at your chest
- Perform a crunch and press the ball up to full arm extension at the top of the movement

Crunches pushing med ball up

- 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

Core circuit

W6/D4/am Boxing at long range

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.

W1/D4/am Boxing: Body attack

W1/D5/am Boxing: power conditioning

W1/D5/pm Strength and conditioning

W6/D4/am Boxing at long range

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