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Plyometric workout

Author

Luna Collacchi

Genders

Female, Male

Experience

Advanced (3+ years)

Time

39 minutes

Workout Type

Full Body

Days per week

1 day

Average Exertion

50%

Average Cardio Intensity

50%

Equipment

Bodyweight, Suspension (TRX)

Goals

Athletic Performance
Description

The kind of exercise for professional athletes or people that wants to improve plyometrics for any reason, from obstacle races, diving, football, rugby, basketball, volleyball or any other sport that requires jumping. This exercise can be done one a week as an integration for people with specific sports training, or it can be integrated once a week to strength training workouts. Important: Plyometric workouts require maximum attention. make sure you are working out with a proper floor, that you

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Week 1

Warm up: 20 minutes total

General: walking 5 minutes on a treadmill back kick, high knees, side

to side 5 minutes skipping

Specific: 10 jumping jacks, 5 split jumps per side, 5 squats, 5 sumo

squats, 5 side squats


ExerciseSetsRepsRestNotes
1A. Box Jumps3 sets10 reps45s
1B. Mountain Climber3 sets30 reps45s
-With griders
1C. Standing Long Jump3 sets5 reps45s
2A. Lateral Barrier Jumps3 sets5 reps60s
-Each side
2B. Clapping Pushup3 sets5 reps60s
2C. Suspension Single Leg Squat3 sets5 reps60s
-Jumping Pistol Squats
3A. Lying Floor Leg Raise2 sets10 reps30s
3B. Twisting Floor Crunch2 sets10 reps30s

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Date Created: 12/31/18, 9:36 AM

Last Updated: 5/20/20, 2:21 AM