Exercise |
Sets |
Reps |
Rest |
Ladder drills |
|
|
|
Muhammad Ali’s |
|
2ea |
|
2 in-2 out |
|
4 |
|
2 in- 2 out lateral |
|
2ea |
|
Grapevine |
|
2ea |
|
Fight shuffle |
|
2ea |
|
Skiers |
|
4 |
|
Hop-scotch |
|
4 |
|
|
|
|
|
Stretch |
|
|
|
Calves |
|
45″ea |
|
|
|
|
|
Mobility |
|
|
|
Quadruped thoracic rotation |
1 |
10ea |
|
Side-lying shoulder pendulums |
1 |
10ea |
|
Sit-to-stand |
1 |
10 |
|
|
|
|
|
Ladder |
|
|
|
A1- MB slams + Froggies |
9 |
9+9 |
|
B1- Band row + Lateral leaps |
8 |
8/8ea |
|
C1- MB lateral throw + “X” hops |
7 |
7ea/7 |
|
D1- Lunge jumps + BW squats |
6 |
6ea/6 |
|
E1- Lateral band walk + SA KB swing to row |
5 |
5ea/5ea |
as needed |
|
|
|
|
Abs |
|
|
|
F1- High pledge plank |
3 |
10ea |
|
F2- Russian twist |
3 |
15ea |
|
F3- Band Paloff press |
3 |
10ea |
1′ |