Boxing Safety
Max Effort Lower
1️⃣Safety Bar Box Squat 1RM
-box height 1” below parallel
-8” foam topper
-squatting into foam is akin to sitting into a plush couch vs. a wooden chair
2️⃣Safety Bar Box Squat 3x5
-stance 1 foot width closer(each foot)
-box height 1” below parallel
-8” foam topper
3️⃣Inverse Curl 4x4
-GHD if you don’t have an inverse curl
-heels in, toes out
-keep glutes tight throughout
4️⃣Sled Pull x6 Trips
-belt low on hips
-heavy men ball held low on hips(100lb ball typically)
5️⃣Weighted Sit-Up x5, 10, 15
-heavy set of each
1️⃣Safety Bar Box Squat 1RM
-box height 1” below parallel
-8” foam topper
-squatting into foam is akin to sitting into a plush couch vs. a wooden chair
2️⃣Safety Bar Box Squat 3x5
-stance 1 foot width closer(each foot)
-box height 1” below parallel
-8” foam topper
3️⃣Inverse Curl 4x4
-GHD if you don’t have an inverse curl
-heels in, toes out
-keep glutes tight throughout
4️⃣Sled Pull x6 Trips
-belt low on hips
-heavy men ball held low on hips(100lb ball typically)
5️⃣Weighted Sit-Up x5, 10, 15
-heavy set of each
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