Name: Playbook - Holly Barker - W1/D3 Plyo
Uploaded: 2021-11-24T03:03:34.512Z
Duration: 45 min
Description: W1/D3 Plyo

Day 3 – Bodyweight Plyo workout for speed

Plyo Circuit: 3x 
- 30x 180's
- 20x Pop squat
- 50x Jigh knees
- 30x Spider-Man mountain climber
- 20x Mountain climber
- 20x Burpee
- 50x 1 legged line hops (draw large square) (25/side)
- 25x Curtsy Skate lunge
- 100x Rope skips

Ab circuit: 3x
- 20x Ball Exchanges 
- 20x Bosu ball bicycles 
- 20x Cable crunch
- 20x V-sit Med ball twist

- Sit your hips back and down into a squat
- Jump up and spin 180 degrees 
- Land softly Into the next squat
- Repeat back and forth

180’s

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum

Pop squat

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Spiderman mountain climbers

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Stand on one foot
- Hop laterally back and forth over a line
- Complete desired reps then repeat on the opposite side

Line hops

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skater hops

- Jump rope with the rope passing under your feet once each jump

Skips

Plyo Circuit

- Crunch up and pass the ball form Row hands to your feet
- Extend out then repeat back and forth

Swiss ball exchanges

- Seated on a Bosu ball
- Pull one toward your chest while rotating your upper torso 
- Bringing the opposite elbow to your knee 
- Repeating on the opposite side, working back and forth
- Focus on engaging your core

Bosu bicycle crunch

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Keep your legs up and holding a med ball in front of your core
- Rotate from side to side twisting through your torso
- Keep your core engaged

W1/D3 Plyo

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