Name: Playbook - Andres Tovar - Bodyweight #1 W3 Plyometric
Uploaded: 2022-03-22T04:59:34.729Z
Duration: 25 min
Description: Bodyweight #1 W3 Plyometric

- There is 2 parts to this workout
- Complete the first part before moving on to the next one
- You will complete 1 sets of each exercise before moving on to the next 
- Work time for each exercise is 37 seconds and 11 second rest in between sets and exercises. 
- Rest 30 seconds when you complete 1 round
Repeat the process for the 2nd part
- Part 1: 2 rounds
- Part 2: 2 rounds
- Total: 4 rounds
Go crush it.

- Move feet as fast as possible in place on your toes

Quick Feet

- Begin balanced on one leg 
- Power jump to the other
- Alternate back an fourth

Power skater

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kickers

Part 1

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Bodyweight #1 W3 Plyometric

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