Name: Playbook - Joey Schultz - W3/D3 Wednesday (Plyometrics)
Uploaded: 2022-06-07T00:46:43.886Z
Duration: 45 min
Description: W3/D3 Wednesday (Plyometrics)

Plyometrics. Plyometrics can be pretty hard to get used too, be patient, and keep working on mechanics.

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

How To Do: Reverse Lunge Knee Lift. (a) Take a step back with your left foot, bending both knees 90° so your back knee hovers off the floor. Extend both knees and transfer your weight onto your right foot. (b) At the same time, lift up your left foot, bringing your knee to your chest.

- Can be super awkward at first, just follow and keep working on mechanics

Reverse lunge to Knee up

-Step forward and behind. Perform a stationary forward and reverse lunge
-Try walking lunges. Take the movement from the forward lunge and transfer it to a walking lunge, alternating the right leg with the left leg
- Take a step back and then jump into an alternative lunge in the air

Progression-

-Do stationary alternate jumping lunges
-Then move into these

Reverse Lunge into a Jump forward lunge

-Set up resistance band against something sturdy
-Take one leg back and then jump forward with it into the air doing an alternate lunge in the air, and then come back with the same foot.

Resistance Band Alternate Lunges

You will stand on one leg, squat down, and jump straight up as high as they can. As you jump upwards, use your arms to propel yourself up. Land on the same foot as lightly as you can, and as you land, dip back into a squat position and then jump again

Squat Jump Into Single Leg hold

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

Clap push up

W3/D3 Wednesday (Plyometrics)

Great active rest day on a nice day in TX

James Nguyen

George Velez

Julian

W1/D1 Monday (Calisthenics)

I like the calisthenics workout and then a leg workout to accommodate the bodyweight work out.

Brilliant workout. Can’t wait to do the rest of the program!!

Aimee

Devin

W1/D1 Monday (Legs)

Great way to use body weight,  my fav are the elevated pistol squats

W1/D2 Tuesday (Calisthenics)

Hector Fortisescobar

W1/D2 Tuesday (Chest)

Brandon Horowski

W1/D3 Wednesday (Bi and Tri)

W1/D3 Wednesday (Plyometrics)

W1/D4 Thursday (Calisthenics)

It was a crazy pump! definitely need to go heavier on these next time

W1/D4 Thursday (Shoulders)

W1/D5 Friday (Hitt Session)

W1/D5 Friday (Leg Day)

Luna

Backing those abs at the end of the workout was a killer

W1/D6 Saturday (Back)

W1/D6 Saturday (Calisthenics)

Honestly surprised me how this killed me today

W1/D7 Sunday (Full Body)

W1/D7 Sunday- Outdoor Workout (Walk)

I actually enjoy these, reminds me of football back in high school 💯💯

W2/D1 - Monday - Plyo

W2/D1 Monday (Chest)

Not gonna lie tho hand stand holds and push ups are a bigggg struggle of mine. Mainly fear and stability

W2/D2 -Tuesday - Calisthentics

A week into the program and 75 hard.. Seeing improvements all around! Big respect dawg

W2/D2 Tuesday (Legs)

W2/D3 - Wednesday - Plyometrics

Great arm pump especially the superset bicep and dips

W3/D3 Wednesday (Plyometrics)

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