Name: Playbook - Andres Tovar - Bodyweight #2 W3 Plyometric
Uploaded: 2022-03-22T04:59:56.975Z
Duration: 25 min
Description: Bodyweight #2 W3 Plyometric

- You will complete 1 sets of each exercise before moving on to the next 
- Work time for each exercise is 22 seconds and 10 second rest in between sets and exercises. 
- Rest 30 seconds when you complete 1 round
- Total Rounds: 5

- Athletic stance to start ( feet shoulder widths)
- Jump and twist hips
- Twist to the right, middle, and left

Jump twist

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Use an athletic stance
- Hands up
- Punch as fast you can and move those hips

Air punches

- Perform a squat pushing your hips back as you come down 
- Jump up bringing your knees towards your chest
- Land softly

Jump squat + Knee tuck

- Lower chest down 
- Don’t go all the way up
- Push against the floor and stay in between the range of motion

Pulse push up

- Lying face down on the ground, arms and legs extended
- Raise one arm and leg 
- Engaging your glute as you lift
- Pause at the top
- Lower back to starting position and switch

Supermans

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core
- Alternative “Traditional Sit Up”

Butterfly sit up

- Start in a push up position  
- Elevate one arm and the opposite leg
- Hold for 1 second and switch off

Bodyweight #2 W3 Plyometric

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