Name: Playbook - Avril Mathie - Full Body Explosiveness 3
Uploaded: 2021-12-23T02:46:13.560Z
Duration: 45 min
Description: Full Body Explosiveness 3

Lunges x 12-15 each side
Single Leg Box Jump x 10-15 each leg  | Modification = step ups x 30 each side (fast)
Medicine Ball Slams (heavy - power) x 12-15
Battle rope doubles (fast) x 60-100
	x3

Sled Push (heavy) 20-30 steps
Treadmill sprint x 90 sec
Mountain Climbers x 60-100
	x3

- Stand holding a dumbbell in each hand
 - Step back into a reverse lunge with your left leg 
- Step back up

Lunges left

- Stand holding a dumbbell in each hand
 - Step back into a reverse lunge with your right leg 
- Step back up

Lunges right

- Stand on your left foot in front of a low box
- Jump onto the box using the left leg
- Jump down off the box landing on the left foot safely

Single leg box jumps left

- Stand on your right foot in front of a low box
- Jump onto the box using the right leg
- Jump down off the box landing on the right foot safely

Single leg box jumps right

- Stand holding a med ball overhead 
- Slam the ball to the ground at your feet
- Catch the ball and repeat

Med ball slams

- Whip the battle ropes up and down together 
- Keep your core tight

Battle ropes double (60-100 fast)

Circuit

- Start with a weighted sled
- Place you hands on the upright and push the step with power your desired distance

Sled push (20-30 steps or meters)

Treadmill  running

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

Full Body Explosiveness 3

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