Experience
Plyometric workout
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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Box Jumps | 3 sets | 10 reps | 45s | |
| 1B. Mountain Climber | 3 sets | 30 reps | 45s | -With griders |
| 1C. Standing Long Jump | 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 | 3 sets | 5 reps | 60s | -Jumping Pistol Squats |
| 3A. Lying Floor Leg Raise | 2 sets | 10 reps | 30s | |
| 3B. Twisting Floor Crunch | 2 sets | 10 reps | 30s |
Date Created: 12/31/18, 9:36 AM
Last Updated: 5/20/20, 2:21 AM