Name: Playbook - Joey Schultz - W4/D1- Monday - Plyometrics
Uploaded: 2022-06-07T21:36:54.998Z
Duration: 45 min
Description: W4/D1- Monday - Plyometrics

First plyo workout of the week!

If you can do these movements weighted do that!

Find Elevated surface- One foot out to, and then drop and as soon as both feet hit the ground. Shoot Straight up into a tuck.

Drop from Elevated Surface Into Knee Tuck

- Jump on to the box using your arms for momentum 
- Land softly on the box
- Stand up 
- Step off the box

Jump squats (box jumps)

30 yard sprints

Side lunges into a tuck jump. Keep your feet firmly planted and pivot off the ball off your foot. Land into a base and lean upwards.

Side Step into Tuck Jump

- Stand with a single heel elevated on a box or bench
- Lower into a pistol squat
- Stand up to full extension

Progression-

-If too hard use a pole to assist you coming down
-if too easy use weight

Elevated Pistol Squat

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

Jump rope

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

Jump Rope + Jump squat to static one leg hold

W4/D1- Monday - 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

W4/D1- Monday - Plyometrics

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