Boxing Style Punches
Start in a ready position with feet hip width distance apart and core tight. Alternate left and right punches below shoulder level and above head. Emphasize connecting thoracic spine with hip movement.
- Jab – Forward punch
- Cross – Punch toward opposite shoulder
- Hook – Punch toward opposite side of body
- Upper cut – Punch from waist level upwards
Dynamic Stretches
In these stretches, move through your range of motion. It is not uncommon to hear ribs or other parts of thoracic spine crack and you move. Start stretches with left leg and arm leading. Repeat stretches with right leg and arm leading.
Forward lunge arm swing.
As you step foreard into a lunge, swing your arms over your head and back.
Forward lunge with twist
As you lunge w/ left foot forward, swing left arm across your body (head and shoulders follow) and right arm overhead (lat stretch).
Side lunge with a twist
As you lunge to the left, swing left arm across your body (head and shoulders follow) and right arm overhead (lat stretch).
Pivot lunge behind with a twist
This time pivot on your right foot so that you can lunge with your left foot behind your left lunge stance. Repeat the same arm movement.
Pivot lunge with other foot
Same as above, but with right foot lunging behind. Keep left arm leading.
Side lunge with a twist.
This time lunge to the right. Keep left arm leading.
Forward lunge with a twist.
This time right foot steps forward. Keep left arm leading.