GYM WORKOUT 20 min4 exercises

Philly Shell Deflection & Counter

Train the muscles behind the Roll-2-3 (Philly Shell Counter)

Training Focus

Shoulder roll mechanics, rear-hand alignment, hip redirection

Muscles Targeted

Anterior DeltoidsTrapeziusObliquesGlutesTricepsPectorals (Chest)
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

Shoulder rolls 2 min + shadowboxing 2 min

Exercises

1

Philly Shell Mirror Work

3 sets×2 min rounds reps· 30s rest

Practice tucking chin behind lead shoulder, rear hand shielding chin

2

Shoulder Roll to Cross CounterFocus Drill

3 sets×25 reps· 30s rest

Roll back, explode forward with the rear cross

3

Face Pulls (Cables or Bands)

3 sets×15 reps· 30s rest

Builds upper back and rear delt strength to snap the shoulder back

4

Heavy Bag: Shell & ShootFocus Drill

3 sets×90s reps· 45s rest

Deflect imaginary straight jab, counter with 2-3

Cool-Down

Shoulder doorway stretch + neck stretch 2 min

Back to Roll-2-3 (Philly Shell Counter) Technique