GYM WORKOUT 20 min4 exercises
Lateral Movement & Ring Control
Train the muscles behind the Stance Switching
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