Name: Playbook - Richie Van Houten - W2/D4
Uploaded: 2023-07-21T09:41:35.094Z
Duration: 45 min
Description: W2/D4

Seeing the development and the punches are flowing faster along with much better movements! Pull-ups were a beast to finish but pushed through!

Another tough one! Great footwork drills!!

EMays

Building up our combos. 

We’re going to work on some defense and counters.

Cool down round of rope. Bring heart rate down.

Jump Rope

Footwork Drill
Getting your Feet and Hands to work together. 

-Start off on the balls of your feet 
-start marching in place
-Add punches tap right foot, throw right hand etc

-Once you have that, get in your stance and start marching forward and backwards.

Footwork Drill - Tap and Punch

In your Stance practice moving through these defenses. 

1. Slip Rt
2. Slip Lt
3. Level Change
4. Pull
5. Roll Rt
6. Roll Lt

First 6 Boxing Defenses

Now shadow box each defense from the first 6 and come back with 3 punches

Each Defense you load a side
Make your misses small so you can fire back with those punches quickly.

Comeback 3 - First 6 defenses

Freestyle Round
Nice and loose
Light flow to warm up

Start off with 1-2 

Go through the first 6 boxing and counter with 3 punches

Slip rt- 2-3-2
Slip lt 3-2-3
Level change upper -3-2
Pull 2-3-2
Roll Rt 2-3-2
Roll lt 3-2-3

Reset and Repeat

Heavy Bag - comeback 3 / first 6

Let’s Dig that Liver

Orthodox vs Orthodox
If your Southpaw just finish with wide rear hook to the body

1-2-3-Liver
1-2- Liver
Looping 2 - Liver

Attack the Liver

-Pull up 
Squeeze core on way down, nice and controlled
-Touch toes to the bar
Slow and controlled

Pull Up - Toe Touches

Hanging from a Bar
Grab a 20lb DB (maybe lighter)
Preform knee tucks
Slow and controlled

Hanging Weighted Knee Tucks

W2/D4

Jacquelyn

Salem

Great workout getting me into boxing more and more

James

W1 / D1

Parks

Xavier

Didn’t quite get to the 3 mile mark but it’s a work in progress everything else was good thanks

Tommy

W1/D2

😁😁😁 good workout there. This will probably make you laugh. I couldn't get access to a rowing machine. So I had to use my sons marvel skateboard and a resistance band....

Nice1. Thank you

Anonymous

W1/D3

Kyle

That’s not how you do a roll, if you don’t know boxing fundamentals then don’t try to teach them sir.

Jack

W1/D4

Good workout would be great if there was some Tabata functionality to the time for the 30 on 30 active rest.

Basti

W1/D5

W1/D6

Really like the pull and step in Jab cross

Julie

Great start to the week! Adding some assault bikes to it!! 👊🏾

W2/D1

Excellent program! Definitely noticing the change in punching ability and stamina!

good stuff. hope he puts out some kickboxing content

Peter

W2/D2

Wasn't able to get the double jump down 😩. Tough to do. Really need some practice

W2/D4

Community

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