Name: Playbook - Klabera Komini - Friday - Plyometrics & Rotational Work
Uploaded: 2024-05-01T15:29:39.212Z
Duration: 60 min
Description: Friday - Plyometrics & Rotational Work

Favourite workout of the week .. I still can’t jump 360deg though 🧐

John Hudd

Love this, but it’s “hard”. Cardio meets coordination. I started to drop reps and a couple of sets as my form broke down. Looking forward to seeing the improvements this month. AND I really feel this is going to help my on ice form

Today is HARD! 

Start with a very active warmup 

Move to a conditioning circuit (you’ll need a box) 

& then work on power & Plyo one exercise at a time. 


Please be mindful of your body and change rep counts as necessary! We all have different needs and it is incredibly important to remember that!

Please pick a video in my movement of the week to cool down 😁

Start with alternating each knee bending to 90 degrees 
Once that is comfortable, add a hop to each knee drive 
Start moving forward

IS - A - steps

Start in low squat position 
Keep toes facing forward and take side steps to move across the room 
Repeat both ways

IS - lateral shuffle

Start with one knee at 90 degrees 
Quickly perform 3 high knees & pause on the third and HOLD 

Alternate and repeat.

Triple switch

Step forward and hop up 
On landing hit the checkout position 
Alternate between BOTH sides

IS - Alternating checkout jumps

A reminder - the goal is DISTANCE! 

Start in a squat position with your arms loaded behind you 
Jump forward and far as you can and land heel/midfoot. DO NOT land on toes 

Land softly & anticipate that you will be landing 

Repeat

IS - long jump

Find the air position 
Come up on top toes 
Walk backwards slowly while maintains position

IS - air position back walk

Sit back in deep squat 
Pull arms down and back 
Stand up tall and come up to balls of your feet 
Bring arms overhead 
Drop back down to squat

Squat to calf raise

Start in an air position
Jump up two times and on the third time hit a checkout position 
HOLD it - & must be on flat standing foot

IS - checkout jumps

Warmup

Plyometrics can be intense & can be HARD. this is conditioning. Please use your better judgement & know when enough is enough! 

Rep ranges are recommendations. 

Complete all 3 exercises in a row for the rep counts THEN take a break. This WILL get your heart rate up 🥲

Feel free to take the jump out of any exercise if the explosive movement doesn’t serve you.

2 min break between rounds

Start on the side of the box 
Take the leg on the OUTSIDE (furthest from box) 
& cross it over to jump up on box 
Bring it down and reset

REPEAT 15 BOTH SIDES

IS - box crossover jump

- step up on the box and “hop” so you slightly lift off the box 
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

IS - Explosive box step ups

Start with feet on the sides of box 
Jump up and lightly land on one leg 
Come back to starting position and repeat on other leg 

**regression*** you can step this out!

IS - Box taps (single leg)

Plyometrics Circuit

Start on the side of the box & slightly behind it 
Step back to reverse lunge 
And the back leg begins to drive forward, rotate your body a QUARTER & jump up on the box 
Land softly 
Hold the landing for a few seconds 
Step back and repeat

8 reps on each side. 3x

IS - reverse lunge to rotating step up

Start behind the box or platform 
Jump up on box 
Jump back and turn a quarter to land in checkout position

IS - box hop - turn and checkout

Start with feet hip width apart, toes slowly turned out. 
Slow drop to a squat and pull arms behind you 
Explode through legs while arms swing forward and go for max height
Land softly in squat position

IS - power jump squat

Start jumping upwards 2x and tapping feet 
Immediately drop down with soft knees, arms checked and jump up and rotate half a rotation
Repeat rotation on opposite side

IS - 2x foot taps to half air turns

Start with feet hip width apart 
Check your arms to prep for rotation and bend knees 
Jump up and rotate a full revolution

IS - air turns (full turn)

Friday - Plyometrics & Rotational Work

Lilah

Killer workout and so effective! I can tell I’m going to be sore from this 🥵💦

Mackenzie

Fantastic workout, lots of muscles hit that I didn’t know I had.

Monday - Unilateral Strength & Core

Loving the rotation work and the movement throughout balancing .. looking forward to this workout again next week, think I might throw a few of these in when making a tea later

Tuesday - Mobility & Balance Training

Lateral movement is feeling so strong thanks to the last month/s

Wednesday strength and stretch … this should be a day for everyone sympathetic into parasympathetic workout, I feel great after this. Thanks 🙏

Wednesday - Strength & Stretch

Really enjoyed this, fun but challenging .. this second week is amazingly even better than the first

Thursday - Low Impact & Skater Lines

Love the use of bands, great way of adding resistance without compromising form as I reach my limited range of motion … feels gentle but effective

Saturday - Hip & Ankle Strength

Sunday - Splits & Banded Stretching

Great fun … never done anything like this before, turns out my lack of coordination, fluidity, timing and ability to follow someone mirrored on a screen all need work. Definitely going to use this as a finisher a few times a week 🙏

This was so fun! I love how I was really able to let go and get into the movement.

Friday - Plyometrics & Rotational Work

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