Name: Playbook - Andres Tovar - Bodyweight #3 W3 Plyometric
Uploaded: 2022-03-22T05:00:12.717Z
Duration: 25 min
Description: Bodyweight #3 W3 Plyometric

- You will complete 1 sets of each exercise before moving on to the next 
- Work time for each exercise is 40 seconds and 15 second rest in between sets. 
- Rest 35 seconds when you complete 1 round
- Total Rounds: 4

- Hold a squat position to start
- Drop down to a push position and reset
- Perform it as fast as possible

Low sprawl

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Perform a push up 
- Holding push up position perform a jump Jack 
- Combo: 1 push up + 1 plank Jack

Push up to Plank jack

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Run in place with high knees side to side
- Increase speed as you feel comfortable

Lateral High knees

- Raise knees an inch off the floor and hold
- Tap each shoulder with opposite hand
- Keep a tight core

Bodyweight #3 W3 Plyometric

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