Name: Playbook - Brad Becca - W2/D1 Plyometrics | Strength
Uploaded: 2021-07-22T03:05:47.994Z
Duration: 90 min
Description: W2/D1 Plyometrics | Strength

It was great I'm learning more about plyometrics and speed excersizes.

Candice

Angeleen

Let’s start week 2 off right & crush today’s workout! 💪🏽

Workout Breakdown
-Dynamic Warmup
-Core & Balance
-Plyometrics
-Speed (Rapid Response)
-Strength

Equipment Needed
-Pull-up bar
-Plyo box

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Jumping jack

Criss Cross Jack

Clapping jack

Begin the stretch by pulling your knee up towards your chest. Lunge forward & place both hands flat on the ground on the inside of your leg. Rotate your torso, extend one arm & point it towards the sky. Then repeat using the other arm. End the drill by performing 3 leg hamstring pumps. Perform on each leg.

World’s Greatest Stretch

Balance on 1 leg, take one hand & grip the opposite leg behind your back. Hinge at the hips & extend your opposite arm out by reaching forward. Pull & stretch the opposite leg. Repeat on each leg.

Quadricep Table Top Reach

Ankle Wipers

Heel Walks

Begin in an athletic stance & maintain 90° angles at the knees. Keep chest high, toes pointed straight ahead & knees from buckling inward. Focus on short steps.

Lateral Walk

Begin in a high plank position & lower your body slowly. Once at the bottom, straighten your arms & stretch your core. While keeping your arms straight, look side to side & then push up into a downward dog position focusing on driving the heels to the ground.

Cobra-Side Look-Downward Dog

Position yourself on your hands & knees. Keep your core tight & lift your leg as high while keeping your knee at a 90° angle & foot in a dorsiflexed position (flexed towards the shin).

Fire Hydrant

Roll over & use your body’s momentum to dynamically stretch forward. Perform in a rhythmic manner.

Rollover Reach

Lie flat on your stomach with your arms extended out to your sides. While keeping your chest flat on the ground, kick1 leg across the body to the opposite hand. Repeat in a rhythmic manner.

Prone Scorpion

Keep the core tight & hips in neutral position.

Plank Up-Down

Squeeze your glutes (butt), keep your hips high & your core tight. Extend your leg & repeat.

Glute Bridge Leg Extensions

Balance on 1 leg & extend the opposite leg out in front. Keeping the extended leg straight, continue to draw out the ABC’s. Try to get from A-Z without losing balance. Perform on both legs.

Single Leg Alphabet Drill

Step off of an elevated surface & stick & hold the landing for 2-3 seconds.

Depth Drop

Jump straight up off of 2 legs, turn 90° in mid air, & land on 2 legs (stick & hold landing for 3 seconds). Do not collapse at the knees. Keep knees at 90° angles when landing. Jump each & turn each way.

Bilateral Jump-90° turn-Bilateral Landing

Jump forward off of 2 legs & land with 1 leg (stick & hold landing for 3 seconds). Do not collapse at the knees. Keep knees at 90° when landing. Alternate landing leg each rep.

Bilateral Bound-Unilateral Landing

Jump forward off of 1 leg & land on 2 legs (stick & hold landing for 3 seconds). Do not collapse at the knees. Keep knees at 90° angles when landing. Alternate jumping leg each rep.

Unilateral Bound-Bilateral Landing

Jump forward off of 1 leg & land on the same leg (stick & hold landing for 3 seconds). Do not collapse at the knees. Keep knees at 90° angles when landing. Alternate leg with each jump.

Unilateral Bound-Unilateral Landing

Jump laterally off of 1 leg, turn 90° in mid air, & land on 2 legs (stick & hold landing for 3 seconds). Do not collapse at the knees. Keep knees at 90° angles when landing. Perform on each leg.

Unilateral Lateral Bound-90° turn-Bilateral Landing

Perform this drill as quickly as you possibly can.

Rapid Response Dynamic Bounce

Perform this drill as quickly as possible.

Rapid Response In-Out

Reverse Lunge

Extend your arm out in front of you in between each push-up rep. Alternate your arm with each rep. Keep your core tight.

Push-Up-Arm Extension

Pull yourself up fast. Slow & controlled on the way down (eccentric)

Eccentric Pull-up

Begin with your rear foot elevated on a surface. Perform a single leg squat. Keep your core tight. Perform on both legs.

Bulgarian Split Squat

W2/D1 Plyometrics | Strength

Andriy

W1/D1 Plyometrics | Speed | Strength

Pascal Isabelle

Carey

Mauro

W1/D2 Full Body Athlete

Rest & Recover

Short but really intense, quality not quantity

Felipe

W1/D3 Full Body Athlete

Smashed it 🤙. First week of bodyweight program done. Also doing workouts from other sections too , it's amazing 🔥🔥🔥

W2/D1 Plyometrics | Strength

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