Name: Playbook - Jey Fitness ⚡️ - Plyometric v1.
Uploaded: 2023-03-15T22:02:51.232Z
Duration: 45 min
Description: Plyometric v1.

Tyler

Adding this one to my daily routine.  I felt comfortable, and controlled on all the movements. Note to self: bring extra cloths to work. Did half the routine, and still sweating like crazy.

Florentino

A full body workout that helps improve strength and muscle endurance. 

⚡️Performed as a circuit 
⚡️1min rest in between exercises 
⚡️All exercises completed = 1 round
⚡️3 rounds total
⚡️2min rest at end each round

Throughout the workout:
⚡️Keep your core tight
⚡️Focus on squeezing the muscle each rep
⚡️Slower controlled movements
⚡️Listen to your body. Know your limit.
⚡️The goal is progression and/or recovery. 

**Recommend adding a 10min cardio of your choice - Can be performed before or after your  workout**

Muscles worked: chest, triceps, lats, traps, shoulders, biceps, forearms, abs, glutes, quads, hamstrings, calves

⚡️Performed as a circuit 
⚡️1min rest in between exercises 
⚡️All exercises completed = 1 round
⚡️3 rounds total
⚡️2min rest at end each round

⚡️Keep your chest up throughout the movement
⚡️Step back bringing your back leg down until both legs are at 90 degrees 
⚡️Push up with momentum, jumping up to lunge with the opposite leg

Main muscle group: quadriceps (quads), glutes, hamstrings, abdominals

Bodyweight lunge switch

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

(3 reps = 1)

Mountain climbers

⚡️Stand with feet shoulder width apart
⚡️Squat down slightly
⚡️Jump off the ground, while in the air, bring knees up
⚡️Land softly

Main muscle group: quadriceps (quads), glutes, hamstrings, calves, abdominals,

Tuck jump

⚡️ from a standing position scissor your legs so one foot is behind you
⚡️raise your arms above your head 
⚡️ pull your back knee up towards your abdomen while brining your hands down to meet your knee
⚡️return to starting position 
⚡️complete reps on one side, repeat on other side

Knee driver

⚡️From a seated position with knees bent and feet off the floor
⚡️Keep your back straight and lean back to 45 degrees 
⚡️Clasp hands together in front of your core
⚡️Twist your torso from side to side

(3 reps = 1 rep)

Muscle group worked: abdominals, obliques, quads

Russian twists

⚡️Start with a wide stance, toes pointed outward 
⚡️Squat down touching the floor with your hands 
⚡️explode upwards jumping forward with your hands up
⚡️land safely squatting back down and touching the floor with your hands
⚡️reverse the movement, jumping backwards
⚡️land safely and repeat

Frog jumps

⚡️Place your hands on the floor
⚡️Hop back bringing your body to the ground 
⚡️Hop forward landing and jumping straight up
⚡️repeat movements

 **Increase speed as you feel comfortable**

Main muscle group: quadriceps (quads), glutes, hamstrings, calves, deltoids, triceps, abdominals, chest

Plyometric v1.

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