Name: Playbook - Holly Barker - W5/D3 Plyo
Uploaded: 2021-11-24T03:25:30.503Z
Duration: 45 min
Description: W5/D3 Plyo

Day 3 – Body weight Plyo workout for speed 

Plyo Circuit: 3x 
- 50x Jumping jacks
- 50x Pop squats
- 50x Switch lunges
- 50x Line hops (25 each side)
- 50x Skate lunge
- 10x Burpees
- 100x Skips high knees

Ab circuit: 3x 
- 20x Ab roll out 
- 20x Lying leg raise 
- 20x Bosu crunch
- 20x Renegade

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping jacks

- 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

- Maintaining a half lunge position
- Hop switch your feet dropping into a full lunge each rep

Switch lunge

- 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

Skate lunge

- 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

High knee skips

Plyo Circuit

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Positioned with your back on the Bosu
- Keep your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down

Bosu crunch

- Begin in a high plank position
- Alternately rotate to each side opening into a side plank

Renegade

Ab Circuit

W5/D3 Plyo

W1/D1 Legs

W1/D2 Back/Shoulders/Abs

W5/D3 Plyo

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