Name: Playbook - Laura Marie Masse - W3/D6 Full body plyometric
Uploaded: 2021-01-18T11:48:27.235Z
Duration: 45 min
Description: W3/D6 Full body plyometric

Circuit 1
Scissor jumps
Plyo jump squats
Mountain climbers 

Circuit 2
180 squats
Single leg jumps
Plank running abs
Tuck jumps
Curtsy lunge

Circuit 3
Plie squats
Plank switches
2 step ups

Circuit 4
In and out squats
Low plank hips dips
High knees
123 Side to side

1.SCISSOR JUMPS
ROUND 1 (1.5min)
30sec WORK - slow speed - no rest between 3 moves
*30sec REST* 
ROUND 2 (3min)
60sec WORK - med speed - no rest between 3 moves
*1min REST* 
ROUND 3 (3min)
60sec WORK - fast speed - no rest between 3 moves
*1min REST* 
ROUND 4 (3min)
60sec WORK - fast speed - no rest between 3 moves

- Flex at the knees and hips coming down extending one arm touching your opposite foot
- Jump bringing both feet together in the air and land in a squat position 
- Repeat and touch the opposite foot before your jump

Scissor jumps

- Place a band above your knees
- Flex at the knees and hips and come down
- Come down until you reach 90°
- Extend your legs and jump 
- Land softly

Banded - Plyo Jump Squats

- Bring one knee up
- Raise your opposite arm
- Repeat on the opposite side

Moutain climbers

Circuit 1

ROUND 1 (5min)
60sec WORK - MAX speed - no rest between moves
*1min REST* 
ROUND 2 (5min)
60sec WORK - MAX speed - no rest between moves
*1min REST* 
ROUND 3 (5min)
60sec WORK - MAX speed - no rest between moves
*1min REST* 
ROUND 4 (5min)
60sec WORK - MAX speed - no rest between moves
*1min REST* 
ROUND 5 (5min)
60sec WORK - MAX speed - no rest between moves

- Start in a squat position 
- Keep your chest up and your core engaged 
- Hop turning 180 degrees and land in a squat position

180 squats

- Hinge at the hips to come down
- Extend one arm reaching your opposite foot
- As you come down raise one leg
- Hop and repeat on the opposite side 
- Engage your glutes as you raise your keg

Single leg ski jump

- Start in a push-up position
- Hop forward with both feet together
- Land close to your hands
- Engage your abs as you come forward
- Hop returning to the push-up position

Plank running abs

- Start with your knees slightly bent
- Jump as high as you can bringing your knees up to your chest 
- Land softly bending you knees

Tuck Jumps

- Step back bringing your leg across and behind your opposite leg
- Push through your front leg to bring your leg up off the ground
- Drive your knee up and hop up

Curtsy to hop

Circuit 2

1.PLIE SQUATS OR
JUMPS
USING A RESISTANCE BAND, OR BODY WEIGHT.
ROUND 1 (3min)
1min WORK - controlled moves - no rest between moves
*NO REST* 
ROUND 2 (3min)
1min WORK - controlled moves - no rest between moves
*NO REST* 
ROUND 3 (3min)
1min WORK - controlled moves - no rest between moves
*1min REST* 
ROUND 4 (3min)
1min WORK - fast - no rest between moves

Plie squat and jumps

- Start in a pushup position
- Bring one foot forward toward your hand
- Hop switching feet in the mid-air
- Keep you back straight

Plank switches

- Bring one knee up and hop sideways 
- Repeat towards the opposite side
- Keep your chest up

2 Step jump - 2

Circuit 3

ROUND 1
20sec WORK - MAX speed - 10sec rest between 4 moves
*NO REST* 
ROUND 2 (2min)
20sec WORK - MAX speed - 10sec rest between 4 moves
*1min REST* 
ROUND 3 (2min)
20sec WORK - MAX speed - 10sec rest between 4 moves
*NO REST* 
ROUND 4 (2min)
20sec WORK - MAX speed - 10sec rest between 4 moves
*1min REST* 
ROUND 5 (2min)
20sec WORK - MAX speed - 10sec rest between 4 moves
*NO REST* 
ROUND 6 (2min)
20sec WORK - MAX speed - 10sec rest between 4 moves

- Hop and land in a wide stance squat
- Keep your chest up and your core engaged 
- Hop and land in the starting position

PLYO - in and out squats

- Start in a plank position 
- Rotate your hips and come down slightly 
- Repeat on the opposite side
- Keep your core tight

Low plank hip dips

- Increase speed as your feel comfortable

High Knees

- Step sideways 3 times
- Lift you knee bringing your opposite elbow towards it
- Engage your core as your bring your knee up

123 Side to side

Circuit 4

W3/D6 Full body plyometric

Micha

Miguel

W1/D1 Full body force

W1/D2 Big movements

I hate you and love you same time!!! You’re a bitch... with all my love!!😻😻😻😻

W1/D3 Sprint strength

W1/D4 Flex and Iso

W1/D5 Full body plyometric

amazing! Thank you! Could you form a diet plan for skinny girls who are trying to gain muscles? 🥰

W3/D6 Full body plyometric

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