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Workout Schedule (Week 3 & 4)
Workout #7
Workout #8
Workout #9
Additional Work - Week 3
Workout #10
Workout #11
Workout #12
Additional Work - Week 2
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Workout #8

Workout #2 - Square Cut Focus
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Warmup
Take 5 - 10 minutes to get warmed up before training
Drill 1: In-N-Out
• Attack the middle, sink your hips & drop your weight & quickly run out of the brake to the next cone to reset.
• How To Get There: Route Running → 5-Yard Square In → Drill #3
Drill #2: Square Box (4-Step)
• Breaking Right Step Sequence: Right, Left, Right, Left
• Breaking Left Step Sequence: Left, Right, Left, Right
• Breakdown starting with each leg first
Drill #3: 1-Step Jab Release (Back Leading)
• Make sure that your front foot doesn’t get stuck in the mud
• How To Get There: Releases → Jab Releases → 1-Step Jab Release → Slides 1 - 3
Drill #4: Avoid & Restack - Double Stick (Same Side)
• Stick to the same side the whole way through. Do not alternate just yet.
• Start with both legs first. Right, Left or Left, Right
How To Get There: Route Running → Additional Coaching → Avoid & Restack → Slide #2
Drill #5: 1-Step Jab Release (Front Leading)
• Make sure that your back foot doesn’t get stuck in the mud
• How To Get There: Releases → Jab Releases → 1-Step Jab Release → Slides 1 - 3
Drill #6: Hitch Route - Burst 2, Break 2
• We are advancing from the Lean, Brake, Brake drill from weeks 1 & 2.
• Sell GO, sink your hips, and drop your weight.
How To Get There: Route Running → Hitch → Drill #2
End of Session Technique Refinement - 45° Thrusts
• Nice and light continuing to focus on the head and shoulder technique
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