Name: Playbook - Joey Schultz - W4/D3 - Wednesday - Plyometrics
Uploaded: 2022-06-07T21:40:54.393Z
Duration: 45 min
Description: W4/D3 - Wednesday - Plyometrics

Today will consist of plyometrics- as always warm up your wrists and shoulders!

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Hop slightly off the ground
- Complete desired reps then repeat on the opposite side

Bodyweight Single-Leg Hop

-Stand on Elevated surface
-Stick one leg out
-two feet hit the ground
-explode up jump over box

Elevated drop onto ground- to hop over box

-Squat down with resistance band
-Push knees out
-Step to the side
- do both feet.

Resistance Band Side step

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

Jump rope

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Explosive Bulgarian split squat jump

Bulgarian Split Jump Squats + Single Leg hops

W4/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

W4/D3 - Wednesday - Plyometrics

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