Name: Playbook - Avril Mathie - Full Body Explosiveness 6
Uploaded: 2021-12-23T02:46:13.578Z
Duration: 45 min
Description: Full Body Explosiveness 6

Overhand Pull Ups x 8-12
Single leg Deadlifts 10-15 each side
Overhead Medicine ball Throws x 20-30
	x3

Sled Pulls x 15-20
Hack Squats x 12-15
Box Jumps x 10-15
	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 overhand grip band assisted (8-12 reps)

- Stand on one leg as you hold a dumbbell in your hands
- Hinge at the waist lowering the dumbbell towards the ground
-Unhinge and stand back upright

Deadlift single leg (12-15 each leg)

-Stand facing away from the wall with a med ball in your hands
- Throw the ball back overhead against the wall

Med ball overhead throws (20-30 reps)

Circuit

- Attach handle s to a weighted sled
- Stand  away from the sled in a squat power position
- Row the sled towards you 
- Shuffle back adding tension back to the straps

Sled row (15-20 reps)

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your feet and your chest up
- Reach parallel 
- Extend your legs to come up

Hack squat (12-15 reps)

-Pace box in front of you on the ground
- Jump onto the center of the box and stand up to full extension 
-Step down to the starting position and repeat

Box jumps (10-15 reps)

Circuit 2

Full Body Explosiveness 6

Full Body Explosiveness 6

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