Free personalized workout plan

Plyometric workout

By Luna Collacchi

Experience

Advanced (3+ years)

Days per week

1 day

Time

39 minutes

Genders

Goals

Athletic Performance (Female | Male)

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

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Source

Equipment

Bodyweight, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

39 minutes

Genders

Days per week

1 day

Goals

Athletic Performance (Female | Male)

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

Show More

Equipment

Bodyweight, Suspension (TRX)

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

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

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Box Jumps ▶	3 sets	10 reps	45s
1B. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	30 reps	45s	-With griders
1C. Standing Long Jump STANDING LONG JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	5 reps	45s
2A. Lateral Barrier Jumps ▶	3 sets	5 reps	60s	-Each side
2B. Clapping Pushup ▶	3 sets	5 reps	60s
2C. Suspension Single Leg Squat ΑΣΚΗΣΗ ΠΟΔΙΩΝ TRX Single-Leg Squat.mp4 by FreeMyBody77	3 sets	5 reps	60s	-Jumping Pistol Squats
3A. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	2 sets	10 reps	30s
3B. Twisting Floor Crunch Oblique Crunch by David Kimmerle	2 sets	10 reps	30s

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

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

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