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 + hip openers 1 min
Exercises
1
Rotational Medicine Ball Throws
3 sets×10 each side reps· 45s rest
Full hip rotation into wall throw
2
Cable Woodchoppers (Reverse)
3 sets×12 each side reps· 45s rest
Builds pulling rotational power
3
Single-Leg Glute Bridge
3 sets×12 each side reps· 30s rest
Rear leg stability during rotation
4
Heavy Bag Alternating Hooks
3 sets×30s reps· 30s rest
Alternate lead and rear hooks non-stop
Cool-Down
Glute stretch + hip flexor stretch 2 min