Name: Playbook - Nonstop Progress - Strength & Power Session
Uploaded: 2023-12-07T16:54:09.410Z
Duration: 45 min
Description: Strength & Power Session

Ibrahim

caden

Strength & power gym session that is well-rounded with core and injury preventative exercises. Do 3 rounds of both circuits, no rest between exercises, 1 minute rest between rounds.

Hold the dumbbells by your sides and step up on a box or bench. Pause at the top of the movement for 1 second. 5 reps each leg.

Dumbbell Step Ups

Start on your toes, drop into a split stance, and explode upwards into a jump. 4 reps each leg.

Body Weight Split Jumps

Hold the dumbbell in one hand, slowly bend over keeping your back straight lifting the leg on the same side as the arm your holding the dumbbell in, go until your chest is parallel with the floor and come back up. 8 reps each leg.

Weighted Single Leg RDL

Jump for distance as far as you can possibly go. 6 reps.

Broad Jumps

Strength & Power Circuit

Start in a high plank position, raise one of your arms and the opposite leg. Stabilize for 1-2 seconds and lower back to the ground. Repeat on the other side. 4 reps each side.

Plank Bird Dogs

Lay on your back and bring your hands to your feet creating a “V” shape. This is basically a sit up but with your hands and feet fully extended. Add weight if you need. 12 reps.

V-ups

Just like the v-up except slightly rotate your body on its side and bring one of your hands to your feet while using your other hand for balance. 12 reps.

Oblique Crunch

Sit on your side with a bench in between your legs. With your top foot, lift your body off the ground and hold. This is a groin injury prevention exercise. 15 second hold each side.

Copenhagen Holds

Get an object that is about 6-8 inches tall. Perform a single leg squat touching your knee to the object and coming back up. 10 reps each side.

Strength & Power Session

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