Name: Playbook - Danielle Gray - W4/D3 Plyo & HIIT
Uploaded: 2022-07-20T15:39:28.572Z
Duration: 15 min
Description: W4/D3 Plyo & HIIT

Do this workout paired with the plyometric workout the third 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

Stand in a split stance or elevate the back leg behind you. Lower down until you feel engagement in your glute. Keep your front knee behind your toes above your ankle. Don't let the knee go too far past the toes. Keep the chest up and lots of weight on the front foot. 

Modifications: 
- Split Stance Lunges 
- Reverse Lunges

Progressions: 
- Bulgarian Split Squat Jumps

Bulgarian Split Squats

Put a band around your knees, lie on your back, lift your hips off the floor and hold one leg up. Trying to keep the other leg still, move the hovering leg out and back in. Be sure to keep your hips up! 

Modifications:
- Glute Bridges
- SL Glute Bridges

Progressions:
- Add a glute bridge in between reps

SL Banded Glute Bridge Abductions

Stand in a sumo stance with your feet turned out. Lunge all the way down as low as you can (go lower than you think you can) and then stand back up and repeat on the other side. Keep your arms in front or on your hips. 

Modifications: 
- Normal Range Lateral Lunges 

Progressions: 
- Full Range Lateral Lunges w/ No Level Change

Full Range Lateral Lunges

Place the toe of the back foot in line with the heel of the front foot. Put most of your weight in the front foot. Squeeze your shoulders down and back, puff your chest out, and begin the movement by hinging your hips backwards. Keep the dumbbells close to your knee and shin. Push your hips as far back as you can while keeping your balance until you feel your hamstrings stretch. Then squeeze your glutes to stand back upright. 

Modification: 
- DL Deadlifts 

Progression: 
- SL Deadlifts

1.5 DB Deadlifts

Come into a wide sumo stance and keep your chest tall. Squat down until your hips are in line with your knees and pulse up and down. Keep a lot of your weight on your heels to engage the back side of your legs. Target your glutes. If you feel more pressure around your knee joint and quads, you are leaning forward too much or not squatting deep enough. 

Modification: 
- Wall Sit 
- Squat Hold 

Progression: 
- Squat Pulses w/ Single or Both Legs in Relévé

Squat Pulses

Lie on your back, arms overhead. Keeping your arms by your ears, try to touch your toes, don't aim for your shins. Keep your legs straight as possible. Quad set legs! 

Modification: 
- Knees Bent 
- Crunches

Progression: 
- Add a leg lift in between reps

Lying Toe Touches

Start in a high plank, shoulders over wrists, bottom tucked under, ribs in, legs straight, feet apart. Try to keep your hips square as you lift the opposite arm and opposite leg together to touch the elbow to the knee. 

Modifications: 
- Plank Hold 

Progressions: 
- Extend out before bringing the elbow to the knee (Demonstrated)

Plank Elbow to Knee Touches

Start in a high plank on your feet or your knees with your hands slightly wider than shoulder-width apart. Shoulders over your wrists (if viewed from the side) bottom tucked under, ribs in, and hips flat. Control the lower down until the chin and chest are parallel with your body. Keep the core engaged as you push back up as one solid unit. 

Modifications: 
- Incline Wide Push Ups

Progressions:
- Decline Wide Push Ups
- SL Wide Push Ups

W4/D3 Plyo & HIIT

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