Name: Playbook - Josh Bailey - W4/D2 Plyo Box Circuit
Uploaded: 2021-06-18T01:26:09.066Z
Duration: 45 min
Description: W4/D2 Plyo Box Circuit

I literally and figuratively, sweated buckets 💦💧

CavaFatima

Fernando

Darryl

Fabian

Felt easier, as I'm getting stronger was able to increase weight on several of the exercises

Jordan Carreto

Amy A. Gentry

mp838_1624

Gerald Gray 

Mike

Joshua

Great start to a Monday with this cardio combo! Enjoyed the last three workouts also hitting some upper. That push-up toe touch combo was probably the most mentally taxing for me in pushing myself. Overall another solid workout bro💪🏾💪🏾

MarQuis Hardin

-Begin by standing with your legs straight and your arms to your sides. 

-Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching.


- Jump again, lowering your arms and bringing your legs together. Return to your starting position.

Lung Jump Jacks

Push Up to Toe Touch & Squat to Toe Touch

-While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. 

-Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go.

Plate Curl to Alt. Plate Circles

-Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your dumbbell  touching your right foot. 

-Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.

-Complete two sets of 10 on each side.

Alternating Lateral Lunges

Stand facing the box, your feet within roughly six inches of its side. Your feet should be about hip-distance apart, your knees and hips slightly bent in an athletic stance.
Bend your knees and press your hips back as you swing your arms behind you in a smooth motion.
Explode through the balls of your feet, jumping straight up into the air, swinging your arms up and forward as you fully extend your knees and hips to get as much height as you can with your jump.
At the height of your jump, bend your knees and hips to draw them forward to be able to land on top of the box.
Land with both feet at the same time atop the box, leading with the balls of your feet, following with your heels. Try to do this "softly," allowing your knees and hips to bend naturally to help absorb the shock of the landing.
Check your foot position—when on top of the box, your feet should be roughly hip-distance apart.

Med Ball Slam to Lateral Box Jump

- Get into the push-up position with your hands on top of a bench and feet on the floor. 

-Keep your arms fully extended and directly beneath your shoulders. 

- Brace your core and drive one knee to the mid-line of your body. 

-Reverse the motion and step the foot back to the starting position.

Bench Climbers

Box Circuit

-Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.

-Lower your body until your thighs are parallel to the floor.

-Pause, then return to the starting position.
Repeat.

Bodyweight Squats

- Stand tall with your feet hip-width apart. Hold a dumbbell in each hand at your sides. 

-Raise one arm out to the side and pause with the dumbbell at about shoulder height. 

-Hold this position before returning to the starting position to repeat on your other arm.

Alternating Dumbbell 
Lateral Raises

-Grab a set of dumbbells and stand straight.

-With your palms facing down, lift the dumbbells and raise your arms out to the sides.

-Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position.
Repeat.

Dumbbell Lateral Raises

W4/D2 Plyo Box Circuit

Sitting here thinking oh this is easy until I realized these are one rep of all then rest. Yeah it got real after that. 👍🏾👍🏾👍🏾👍🏾

Jeremy Gayles

Meshack Ogochi

SETH

W1/D1 Full Body & Core

Davis Perkins

OMG
I’m destroyed. 👏🏻👏🏻👏🏻

Owen

W1/D2 Bodyweight Scorcher

Darrell Benson

Excelente and exhausted 👏🏻👏🏻👏🏻👏🏻

W1/D3 Sweat Buckets & Core

Definitely tough to get the coordination down packed but a great workout none 💪

Awesome workout. Looks easy but def will kick your ass lol

Tolu

W1/D4 Bodyweight Endurance

This work out routines are def the ones to stick with. Started seeing more results after the third day……

W1/D5 Leg Heat Check

Wally Longo

Richard

W2/D1 Full Body Kettlebell Circuit

Joseph Brown

Hit legs quite a bit really pushed it on weight with medi ball and dumbbells

Casey

W2/D2 Plyo Box Circuit

W2/D3 Barbell Strength & Cardio

Love these - hard, effective, and great cardio hiit

W2/D4 Dumbbell Sweat Bucket

Easy session really had more in the tank using 15kg db maybe use heavier to increase workout (noted) 💪😉

W4/D2 Plyo Box Circuit

Community

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