Name: Playbook - Brad Becca - W4/D2 Plyometrics | Strength
Uploaded: 2021-07-22T03:05:48.053Z
Duration: 90 min
Description: W4/D2 Plyometrics | Strength

Week 4 is hitting different 👆👆🔥🔥

Angeleen

💯 Training Plyometrics is a key component towards becoming a more explosive, coordinated, & dynamic athlete! Here’s a plyometric workout that’ll get you RIGHT! DM me after this one & let me know how you did! 👊🏽

Workout Breakdown 
-Dynamic Warmup 
-Balance
-Plyometrics
-Strength

Equipment Needed
-Jump rope
-Elevated surface (Plyo box)

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Jump Rope Regular Skip

Jump rhythmically laterally with two feet

Jump Rope Lateral Skip

Jump rhythmically alternating your foot with each jump

Jump Rope Boxer Skip

Jump Rope Single Leg Skip

Jump Rope Circuit

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

Squat down until your knees are at a 90° angle. Pause & slowly raise up on to your toes.

Squat-Soleus Raise

Ankle Wipers

Toe Walks

Rock back & forth from your heels to toes.

Heel-Toe Rockers

Position yourself on your hands & knees. Keeping the arms straight, arch (flex) the spine & then straighten (extend) the spine.

Cat Cow

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

Lie on your side, keep your core tight, & outside leg planted on the ground. Lift the inside leg as high as you can.

Adduction Leg Raise

Lie on your side, keep your core tight & lift your leg in a slow & controlled manner.

Abduction Leg Raise

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

Balance on one leg & draw your ABC’s with the other leg!  Perform on both legs. Keep the leg that’s extended out straight! Try to get from A-Z without falling over.

Single Leg Alphabet Drill

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

Depth Drop

-Begin in a split stance position
-Jump off of both legs on to an elevated surface or a Plyo box & land on two feet
-Stick & hold the landing for 2-3 seconds
-Do not collapse passed 90° at the knees when landing

Split Stance Box Jump

-Begin standing on one leg
-Jump off of one leg on to an elevated surface or Plyo box & land on two feet
-Stick & hold the landing for 2-3 seconds
-Do not bend passed 90° at the knees when landing
-Repeat with the other leg

Single Leg Box Jump

Jump laterally using your feet & ankles. Try not to bend a lot at the knees. Be reactive off of the ground.

Lateral Pogo Jumps

Jump off of 2 feet, in mid air spin 180°, stick & hold the landing on 2 feet for 2-3 seconds.

180° Jump

1. Jump off of 1 leg
2. Land on that same leg
3. Immediately jump laterally 
4. Land on 2 legs
5. Stick & hold landing for 2-3 seconds
6. Perform on both legs

Unilateral Bound-Lateral Bound

Perform rapid Tuck jumps focusing on being reactive off of the ground.

Reactive Tuck Jumps

1. Jump laterally off of 1 leg
2. Land on the opposite leg & immediately jump laterally
3. Spin 90° in mid air
4. Land on 2 feet
5. Stick & hold landing for 2-3 seconds
6. Perform on each leg

Lateral Bound 90° Complex

Come up into a handstand position with your feet leaning against the wall & hold.

Wall Handstand Hold

Stand with your shoulder against the wall & palm facing away from the wall. Slowly raise your arm, rotating your palm towards the wall at the top and lowering your arm behind your body. Make sure your arm & hand do not touch the wall. Reverse the process to complete the rep.

Wall Shoulder Swings

Quadruped Table Top Reach

Prone Single Arm Swimmers

Begin in a Glute bridge position. Come up into your heels & slowly walk your feet out away from your body until your legs are extended. Keep your butt & legs off of the ground.

Glute Bridge Heel Walks

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Short but really intense, quality not quantity

Felipe

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

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

Candice

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Really testing my coordination in this one.

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Temyrlan

Couldn’t figure out the Star Jack 😂😂

Great session 🔥🔥🔥, half way there in the program

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Tema

Smashed it 🤙 looking forward to w3 D2.

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Finished bodyweight athlete, consistency pays off. Looking forward to what's next. 🔥🙌

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