Name: Playbook - Brad Becca - W4/D4 Plyometrics | Strength
Uploaded: 2021-07-22T03:05:48.068Z
Duration: 90 min
Description: W4/D4 Plyometrics | Strength

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

Angeleen

Welcome to week 4 day 4! This is the final workout of Body Weight Athlete! 🙌🏽
You guys have been doing AMAZING so far & I’m super proud of your progress! 
Let’s finish this program strong & crush it today! 💪🏽
DM me after completing this workout & let me know what you thought of Body Weight Athlete! 👊🏽

Workout Breakdown
-Dynamic Warmup
-Core & Balance
-Plyometrics
-Strength

Equipment Needed
-Plyo box or elevated surface

🎯 Tag me in your videos!

Jumping jack

Criss Cross Jack

Clapping jack

Ankle Wipers

Rock back & forth from your heels to toes.

Heel-Toe Rockers

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 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

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 single leg downward dog position focusing on driving the heel to the ground. Repeat using the other leg.

Cobra-Side Look-Single Leg 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 & lift your leg in a slow & controlled manner.

Abduction Leg Raise

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

Position yourself on the ground with your knees at 90° angles. While keeping 1 hand flat on the ground dynamically stretch forward with the opposite arm for 3 reps in front of following areas (knee, shin, foot). Repeat on the other leg.

90/90 Reach

Keep the core tight & hips in neutral position.

Plank Up-Down

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

Depth Drop

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

Jump up vertically & land on 2 feet. Immediately upon landing shuffle to one side & hold the landing for 2-3 seconds. Alternate the way that you shuffle with each rep.

Bilateral Jump-Side Shuffle

Perform a crossover hip flip immediately into a bilateral jump. Stick & hold the landing for 2-3 seconds. Do not collapse inward at the knees when landing & do not collapse passed 90° angle at the knees.

Crossover Hip Flip-Bilateral Jump

Jump laterally off of 1 leg & land on 1 leg continuously.

Lateral Skater Hop

Begin with your back against the wall & squat down into position. Make sure your knees do not collapse below 90°. Keep toes pointed straight ahead.

Wall Squat Hold

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

Wall Handstand Hold

Single Leg Push-up-Knee Drive

Place your hands on an elevated surface & perform a push-up.

Incline Push-up

Place your feet on an elevated surface and perform a push-up.

Decline Push-up

Begin with your butt against a wall & feet roughly 1ft away from the wall. Raise your toes towards your shin.

Wall Toe Raise

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

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

W4/D4 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 🔥🔥🔥

W4/D4 Plyometrics | Strength

Community

More workouts from Brad Becca