Plyometric workout

AuthorLuna Collacchi
GendersFemale, Male
ExperienceAdvanced (3+ years)
Time39 minutes
Workout TypeFull Body
Days per week1 days
Average Exertion5
Average Cardio Intensity5
EquipmentBodyweight, Suspension (TRX)
GoalsAthletic Performance

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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Workout Overview

Week 1
Day 1:
Focus: Abs, Chest, Glutes, Hip F...
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:

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

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

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