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
Neck rolls 1 min + torso twists 2 min
Exercises
1
Standing Oblique Crunches
3 sets×15 each side reps· 30s rest
Mimics the slip crunch motion
2
Side Planks
3 sets×30s each side reps· 20s rest
Lateral core endurance
3
Isometric Neck Presses (Front/Back/Sides)
2 sets×15s hold each direction reps· 30s rest
Press head against palm or towel; avoid cervical compression
4
Slip Rope Drill
3 sets×60s continuous reps· 30s rest
Engrain minimal head movement
5
Shadowbox Slip & CounterFocus Drill
3 sets×90s reps· 30s rest
Visualize jab, slip outside, fire cross
Cool-Down
Neck stretch + oblique stretch 2 min