Exercise | Sets | Reps | Rest |
Ladder drills | |||
2leg forward hops | 1 | 4 | |
2 leg lateral hops | 1 | 2ea | |
Fight shuffle | 1 | 2ea | |
Grapevine | 1 | 2ea | |
In-in-out-out | 1 | 2ea | |
Lat. In-in-out-out | 1 | 2ea | |
Muhammad Ali’s | 1 | 2ea | |
Backward icky shuffle | 1 | 4 | |
Mobility | |||
Stretch calves | 1 | 60″Ea | |
Side lying shoulder arc | 1 | 10ea | |
Quadruped thoracic rotation | 1 | 10ea | |
Side-to-side head turn | 1 | 10ea | |
Spiderman climb | 1 | 10ea | |
3 mins on/ 2 mins off | |||
A1- Traveling lunge | 4 | 2L | |
A2- Boxer halo | 4 | 7ea | |
A3- Standing broad jump | 4 | 8 | |
A4- BB inverted row | 4 | 8 | |
A5- Jumping jacks | 4 | until 3′ are up | 2′ |
3 mins on/ 2 mins off | |||
B1- SL RDL | 4 | 10ea | |
B2- SA DB snatch | 4 | 10ea | |
B3- High knees | 4 | 15ea | |
B4- Push-ups | 4 | 10 | |
B5- Run or Row | 4 | until 3′ are up | 2′ |