GYM WORKOUT 20 min4 exercises

Lateral Movement & Ring Control

Train the muscles behind the Drop Step (Back Step)

Training Focus

Adductor/abductor strength, calf endurance

Muscles Targeted

CalvesHamstringsQuadriceps
Medical Disclaimer & Safety Warning:

Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.

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Warm-Up

Side shuffles 2 min + hip circles 1 min

Exercises

1

Resistance Band Lateral Walks

3 sets×20 steps each way reps· 30s rest

Band around ankles, stay low

2

Lateral Cone Shuffles

3 sets×30s reps· 30s rest

Quick lateral direction changes

3

Copenhagen Plank

3 sets×20s each side reps· 30s rest

Adductor strength for a stable base

4

Mirror Drill (Shadow)

3 sets×90s reps· 30s rest

Lateral movement with jabs, never cross feet

Cool-Down

Adductor stretch + hip opener 2 min

Back to Drop Step (Back Step) Technique