Name: Playbook - Danielle Gray - W3/D3 Plyo & HIIT
Uploaded: 2023-08-23T00:22:41.188Z
Duration: 15 min
Description: W3/D3 Plyo & HIIT

The slider mountain climbers were fun.🧗‍♀️

Tegan Sacevich

Do this workout paired with the plyometric workout the first week of each month. Set a timer for 15 minutes and do as many sets as you can. Rest 1 minute.

Plyometric training, or reactive training, is essential in the sport of gymnastics. Plyometric training refers to performing exercises which teach quick, powerful movements. A loading phase, eccentric muscle action, slows the body during the body’s downward movement toward the ground. This is followed by an explosive oncentric muscle contraction in a particular direction. In other words, jumping, skipping, and side-stepping.

Some benefits of increased plyo training include:
• enhanced neuromuscular efficiency & power 
• improved functional strength
• decreased reaction times
• increased speed & performance

Swing your arms overhead, jump your knees to your chest and land in C-Body. (Chest up, knees bent, arms in front) Reset. Do not do continuous jumps. Treat each jump as its own exercise. 

Modifications: 
- Straight Jumps
- Jumping Jacks 

Progressions:
- Split Jumps

Tuck Jumps

Squat down, place your hands flat on the floor, jump your feet back to a supported plank, jump your feet back in and jump. 

Modification: 
- Walk out and in 
- Skip the jump 

Progression: 
- Add a tuck jump 
- Do single arm or single leg

Burpees with Jump

Jump sideways onto your outside foot, push off and jump to the other foot back and forth. Challenge yourself with depth, distance, and speed.

Modification:
- Curtsey Lunges
- Step behind taps

Skaters

Place your feet on sliders, start in a push up position and do a push up. When you push back up, explode in a backwards diagonal fashion and catch yourself back down at the bottom of the push up.

Modifications:
- Regular Push Ups
- Push Ups w Feet on Sliders

Progressions:
- Add another push up
- Add a clap between each push up"

Backward Slider Plyo Push Ups

Sit on your bottom and balance on your tailbone. Lift your feet off the ground. You can hold a dumbbell, a medicine ball, or use just your body. Twist and try and touch the ground as far behind you to one side as you can. Twist and touch behind you on the other side. 

Modification: 
- Feet down and twist 

Progression: 
- Hold a weight

Russian Twists

Plyometric Training

Start in a high plank on your hands or your knees with your shoulders over your wrists, bottom tucked under, ribs in, and hips flat. Elbows should graze along your sides the entire time. Control the lower down until the chin and chest are near the floor or the incline. Keep the core engaged as you push back up as one solid unit. 

Modification: 
- Incline Knee Push Ups 

Progression:
- Feet Push Ups

Tricep Push Ups

Squat down and explode up trying to straighten the legs and point the toes in the air, land softly. Keep your ribs in and glutes tight in the air. Avoid double bouncing and jump back up again. 

Modification: 
- Bodyweight Squats 
- Box Squats 
- Assisted Squats 

Progression: 
- Squat Jumps w/ Tuck Jumps

Squat Jumps

Put your feet under a stable surface. Lie on your stomach and keep your arms by your ears. Lift your upper body as high as you can . 

Modification:
- Hands on hips

Progression: 
- Add weight in your hands while pushing your hips into the floor.

Arch Ups

Lunge down and explode up trying to straighten your legs and point your toes in the air every jump. Be sure to control your landing with both feet at the same time. No double bouncing or pausing at the bottom. 

Modifications: 
- Reverse Lunges

Progressions: 
- Lunge Double Switches

Lunge Switches

Lie on your back, interlace your hands behind your head. Keep your legs straight or bent and chin away from your chest as you push your low back down into the ground and lift your shoulderblades off the floor.

Upper Body Crunches

Either use your arms to swing for momentum or put them as targets for your knees out in front of you. Make sure you're bringing your knees to your chest and not your heels to your butt. Stay on your toes and don't let your heels touch the ground.

Modifications:
- Marches In Place

Progressions:
- Tuck Jumps

High Knees

Start in downward facing dog and push your armpits towards the floor. This is your resting position. Keeping as straight a line as possible from wrists to hips, bend your arms and lower the top of your head to the floor and push back up. The range should be small. If your shoulders have intense pressure, you're leaning too much. Gaze should be in between your legs. 

Modifications: 
- Bend knees slightly 

Progressions: 
- Elevate feet
- Half Handstand Push Ups
- Handstand Push Ups

Inverted Push Ups

Start with one slider in a plank position with one foot on the slider. Keep the other leg straight and hovering. Drive the slider leg's knee into your chest and keep the hovering leg level. Keep your hips down as best you can and maintain your form. 

Modifications:
- Mountain Climbers
- Slider Mountain Climbers
- Slider Pike Ins

Progressions:
- SL Slider Mtn Climbers w/ Push Up

SL Slider Mountain Climbers

HIIT Workout

W3/D3 Plyo & HIIT

It was great but I will say I prefer the video workout type like an Instagram live… although a bonus to this is I can play whatever music I want… so not sure yet. Thanks!

Kristina

I mostly enjoyed this. The only downfall is that some moves could do with an explanation to help with technique and safety. Example the half handstand shoulder shrug. I had to go searching YouTube.

Great! Pushed through even though I’m exhausted! 😅

Danielle

W1/D1 Upper Body

Those squat pulses after the wall sit 🔥!
I may have missed it somewhere but are the number of reps total or per side?

Great workout before a thanksgiving dinner! Now I can really eat without guilt 😅

W1/D2 Core & Lower Body

Moira

Megan

Nice quick Sunday evening workout 👍🏻

W1/D3 Plyo & HIIT

Persevered through the workout here at 9:26pm! 🥳

Nice way to end the week! Headstand was too hard and crow (had to look up.. also difficult) ended up doing teddy bear stand, that work?

W1/D4 Balance & Flexibility

Glad I woke up early to get it done! Ready for the day now 😊

W2/D1 Upper Body

Chose ❤️ over sleeping longer this morning 😊

Linda

W2/D2 Core & Lower Body

Great workout, and nice and short! I'm also a little confused about the # of reps per side vs total?

Jackie

Ok, so my brain isn’t thinking straight this am…

 Plyo and Hiit as many rounds together for 15min or do 1 round plyo first then as many rounds of HIIT for 15 min?

For reps, for example Glute abductions; 20 reps total or 20 per side? I always did the higher option 😅

W2/D3 Plyo & HIIT

Was able to get into a full headstand this time 🙀!

W2/D4 Balance & Flexibility

Used weights instead of a band
for the rows. Enjoyed this a lot!

Megan Trahan

Busy day and ready for bed but happy got this one in and went pretty quick 😊

W3/D1 Upper Body

W3/D2 Core & Lower Body

I’m so glad I’m not neglecting stretching anymore! Felt good after pulling kids on toboggans up hills today!

W3/D4 Balance & Flexibility

Feeling a cold coming on but pushed through and got it done. Glad I did. Only took 15 min 😊 now onto to the quickie stretch/flexibility cool down!

W4/D1 Upper Body

W4/D2 Core & Lower Body

W4/D3 Plyo & HIIT

W4/D4 Balance & Flexibility

Liked the variation from the usual day one of the week 😊

W5/D1 Core & Upper Body

W5/D2 Core & Lower Body

W5/D3 Core & HIIT/Full Body

W6/D1 Core & Upper Body

W6/D2 Core & Lower Body

Finished the series! Great way to finish off 2022! Thank you for all your support and accountability! Looking forward to continuing my training with you next year. All the best in 2023!

W3/D3 Plyo & HIIT

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