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153
Workout

Stronger protection

~34 min.
~408 kcal
⁉️ Comments

“Sighter protection” is a training program for boxers aimed at strengthening protective skills and increasing stroke resistance. The program includes exercises for learning the right rack, improving locks and parries, as well as training reaction to the opponent’s attack. Regular training on this program will help you increase your stability, improve the protection technique and make you more effective in protecting from shocks. Join the program "stronger protection" to become a more reliable and protected boxer.

Main exercises
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Forearm flexion (single arm single leg )
7
Level: 1
R1
6
Forearm flexion (single arm single leg )
7
Level: 1
R2
6
Forearm flexion (single arm single leg )
7
Level: 1
R3
6
Forearm flexion (single arm single leg )
7
Level: 1
R4
6
Forearm flexion (single arm single leg )
7
Level: 1
R5
6
Forearm flexion (single arm single leg )
7
Level: 1
R6
6
Single arm pull with rotation
5
Level: 1
R1
10
Single arm pull with rotation
5
Level: 1
R2
10
Single arm pull with rotation
5
Level: 1
R3
10
Single arm pull with rotation
5
Level: 1
R4
10
Single arm pull with rotation
5
Level: 1
R5
10
Single arm pull with rotation
5
Level: 1
R6
10
Hip Press
6
Level: 1
R1
8
Hip Press
6
Level: 1
R2
8
Hip Press
6
Level: 1
R3
8
Horizontal forearm flexion
8
Level: 3
R1
12
Horizontal forearm flexion
8
Level: 3
R2
12
Horizontal forearm flexion
8
Level: 3
R3
12
Low pull
6
Level: 3
R1
12
Low pull
6
Level: 3
R2
12
Low pull
6
Level: 3
R3
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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