Name: Playbook - Bambi fitness fitness - W1/D2 Lower body plyometric/ body control day
Uploaded: 2024-01-06T00:22:05.623Z
Duration: 60 min
Description: W1/D2 Lower body plyometric/ body control day

Lower body plyometric power day

Follow along replicate  the movements as best as possible

Today’s focus is on body control / brain to body work 

Use warm up guide before you start to work out to activate muscles! (Lower body  )

If you have any questions feel free to contact me through Direct message on instagram

Double response into a vertical jump land into same spot  you took off from )body control )
land in a loaded  position ready to jump  again focus on landing  just as much as the jumping

Double response / 180 vertical jump

Double response into a vertical jump land in the same position you took off from

Land  in a loaded position ready to jump again focus on the Landing just as much as the jumping 

Explode into your next jump vertically and land on the same spot you took off from body control !

Double response 180  vertical

Double response into a vertical jump land into same spot  you took off from )body control )
land in a loaded  position ready to jump  again focus on landing  just as much as the jumping

Explode into A broad jump !

Double response 180  broad jump

Double response into a vertical jump land into same spot  you took off from )body control )
land in a loaded  position ready to jump  again focus on landing  just as much as the jumping

Explode into a max effort broad jump, land in a loaded position & jump vertically/ land in the same spot you started in

Double response 180 broad vertical

Double response/ loaded position / figure on controlling your arms & maintaining athletic portion upon landing / complete a vertical jump + land loaded / jump onto high box !

Double response high box jump

Get triple extension & slam med ball down as hard as possible / in a loaded position explode into a vertical jump

Met ball slam to vertical jump

Squeeze the med ball  tight should be placed in between your thighs  or calfs / lift and rotate your lower body to opposite armpit 

Raise knees as high as possible control down

Hanging oblique knee raise

Hanging alternative toe touch no load 

Find a rhythm & work trunk mobility while maintaining balance !

Hanging alternating toe touches

- Raise your legs without swinging back and forth
- Focus on your core

Toes to bar hanging leg raise abs

- Hang from a bar with arms completely extended
- Tuck your knees in 
- Keep your core activated
- Hold for time

Hanging L-sit hold

On level 16 speed 25sec on 20sec rest for 10 rounds

Interval sprints

W1/D2 Lower body plyometric/ body control day

W1/D2 Lower body plyometric/ body control day

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