Name: Playbook - Avril Mathie - Full Body Explosiveness 4
Uploaded: 2021-12-23T02:46:13.566Z
Duration: 45 min
Description: Full Body Explosiveness 4

Internal Pull Ups x 8-12
Dumbbell Press with elbows in x 12-15
Jump Squats alternating weighted x 20-30
Jump Rope x 100
	x3

Oblique Twist x 15-20 each side
Medicine Ball Wall Ball Power Slam x 10 each side
Bosu Sidestep Shuffle x 20-30
180 Bounds x 15-20
	x3

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Pull ups internal grip band assisted

- Lay on a flat bench with dumbbell in each hand to the side of your chest
- Press the dumbbells away from you to full arm extension

Chest press elbows in

- Perform a jump squat with a weight in hand
- Perform a jump squat without the weight

Jump squat alt weighted

- Skip over rope as it passes under alternating legs

Jump rope

Circuit

- Stand at a cable attachment set to shoulder height 
- Grasp the handle and step away from the cable machine adding tension 
- Rotate from right to left adding tension to the left

Oblique twist left

- Stand at a cable attachment set to shoulder height 
- Grasp the handle and step away from the cable machine adding tension 
- Rotate from left to right adding tension to the right

Oblique twist right

- Stand in a stagger stance with the med ball in your left hand
- With power rotate your hips and slams the ball against the wall

Med ball wall ball power slam left

- Stand in a stagger stance with the med ball in your right hand
- With power rotate your hips and slams the ball against the wall

Med ball wall ball power slam right

- Side step and shuffle over a bosu ball touching your outside ankle with your hands with each rep

Bosu side step shuffle

- Perform a broad jump turning in the air performing a 180 and land safely

Full Body Explosiveness 4

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