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Plyometric workout

By Luna Collacchi

Experience
Advanced (3+ years)
Time
39 minutes/day
Good for
Athletic Performance
Equipment
Bodyweight, Suspension (TRX)
Statistics
Average Cardio Intensity
50%
Average Exertion
50%
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 wear appropriate shoes and that you have enough space for landing and eventually falling without

getting hurt.

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Day 1

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Circuit
Box Jumps▶
1A. Box Jumps
3 sets, 10 reps, (rest 45s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
1B. Mountain Climber
3 sets, 30 reps, (rest 45s)
-With griders
Show Alternative Exercises
Standing Long Jump demonstrationPlay Standing Long Jump demonstration
1C. Standing Long Jump
3 sets, 5 reps, (rest 45s)
Show Alternative Exercises
Circuit
Lateral Barrier Jumps▶
2A. Lateral Barrier Jumps
3 sets, 5 reps, (rest 60s)
-Each side
Show Alternative Exercises
Clapping Pushup▶
2B. Clapping Pushup
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Suspension Single Leg Squat demonstrationPlay Suspension Single Leg Squat demonstration
2C. Suspension Single Leg Squat
3 sets, 5 reps, (rest 60s)
-Jumping Pistol Squats
Show Alternative Exercises
Circuit
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3A. Lying Floor Leg Raise
2 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3B. Twisting Floor Crunch
2 sets, 10 reps, (rest 30s)
Show Alternative Exercises

Date Created: 12/31/2018, UTC


Last Updated: 5/20/2020, UTC

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