GYM WORKOUT 25 min4 exercises

Same-Arm Level Change Rip

Train the muscles behind the The 3(body)-3(head) (Hook Rip)

Training Focus

Double hooks, arm angle endurance, quad spring power

Muscles Targeted

ObliquesPectorals (Chest)QuadricepsBiceps
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.

Voice Coach Guidance

Automatically speaks the next exercise details as you check them off.

Warm-Up

Jump rope 3 min + arm swings 1 min

Exercises

1

Isometric Bicep Holds (90°)

3 sets×30s reps· 30s rest

Builds arm angle endurance

2

Heavy Bag: Double Lead Hook RipFocus Drill

4 sets×90s reps· 45s rest

Hook to body, immediately spring up to head hook

3

Squat to Stand Drills

3 sets×15 reps· 30s rest

Builds the spring power to change levels

4

Russian Twists

3 sets×20 reps· 30s rest

Rotational core endurance

Cool-Down

Doorway chest stretch + quad stretch 2 min

Back to The 3(body)-3(head) (Hook Rip) Technique