Plyometric workout

Google Sheet Workout Export

By Luna Collacchi

Experience Intermediate (2-3 years)
Time 23 minutes/day
Goals
Equipment
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Average Exertion
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50%
Average Cardio Intensity
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40%

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 wear appropriate shoes and that you have enough space for landing and eventually falling without

getting hurt.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 45s between rounds

1A.Box Jump
3 rounds10 reps0s
1B.Mountain Climber

See Exercise Notes

3 rounds30 reps0s
1C.Standing Long Jump
3 rounds5 reps45s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Lateral Barrier Jumps

See Exercise Notes

3 rounds5 reps0s
2B.Clapping Pushup
3 rounds5 reps0s
2C.Suspension Single Leg Squat

See Exercise Notes

3 rounds5 reps60s

Circuit #3 - 2 rounds

Rest 30s between rounds

3A.Lying Floor Leg Raise
2 rounds10 reps0s
3B.Twisting Floor Crunch
2 rounds10 reps30s

Date Created: 12/31/2018, UTC


Last Updated: 5/20/2020, UTC





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