MECHANICS
WARMUP & COOL DOWN

OVERVIEW

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It is important to complete both the warm up and cool down to ensure longevity and improving your endurance and strength.

Your warmup should last about 10-15 minutes and work all major muscle groups. The below selection are boxing-specific focusing especially on muscles used heavily for boxing. For warmup, please include mobility, core, and plyometrics. Suggested reps and sets are below for each category. We suggest also incorporating 2-4 rounds of shadowboxing or skipping 2 minutes.

Your cool down should last 5-10 minutes with slow intentional movements to prevent injury. Focus on slowing down your breathing and heart rate. Suggested reps are below for cool down.

For warm up:
Choose two movements from upper body and two movements from lower body. Perform 8-12 reps each consecutively with no break as a super set. Rest for 30-60 seconds before completing the next super set for a total of 2-3 times.
Upper Body
Elbow Twist
IYTW
Overhead Press
Quardruped Rotation
Thoracic Extension
Toe Taps
Lower Body
Banded Side Walk
Fire Hydrant
Hinge Raise
Lunge
Lunge Matrix
Single Leg Glute Bridge
Squat
For warm up:
Choose three movements. Perform 8-12 reps of each consecutively with no break as a super set. Rest for 30-60 seconds before completing the next super set for a total of 2-3 times.
Core
Banded Pallof
Banded Rotation
Bear Crawls
Body Saw
Hands to Elbow
Plank Row
Plank Salute
Plank Shoulder Taps
Side Plank
Toe Touch
Russian Twist
For warm up:
Choose three movements. Perform 8-12 reps of each consecutively with no break as a super set. Rest for 30-60 seconds before completing the next super set for a total of 2-3 times.
Low Intensity
For low-intensity plyometrics, complete 10-20 reps of each with 2-3 minutes rest.
Box Drill
Criss Cross Jump
Ice Skater
Med Intensity
For med-intensity plyometrics, complete 10-15 reps of each with 3-5 minutes rest.
Hop & Hold
Ice Skater with Jump
Squat Jump
High Intensity
For low-intensity plyometrics, complete 5-10 reps of each with 5-7 minutes rest.
Box Jump
Box Over
Burpees
Frog Jump
For cool down:
Choose five movements. Perform each stretch on both sides and hold for 20-30 seconds each. Complete each movement 3-5 times.
Upper Body
Banded Shoulder Stretch
Bicep Stretch
Lat Stretch
Neck Release
Shoulder Squeeze
Sphinx Stretch
Thread the Needle
Twisted Cross
Puppy Pose
Wrist Stretch
Lower Body
90/90 Stretch
Butterfly Stretch
Calf Stretch
Figure 4 Stretch
Frog Squat
Frog Stretch
Half Saddle
Hamstring Toe Touch
Hip Flexor
Knee to Chest Stretch
Pigeon Stretch