Name: Playbook - Nonstop Progress - Strength & Power Session
Uploaded: 2022-11-17T03:36:47.986Z
Duration: 45 min
Description: Strength & Power Session

Strength & power gym session for muscle and fascia strength + added core and corrective exercises to help reduce injuries.

Place a bench behind you and get into a lunge position. Elevate your back foot on the bench and squat down while holding the dumbbells by your sides. Repeat for the given amount of reps on each leg.

Bulgarian Split Squat

Start with knees slightly bent, standing up straight. Behind over at the waist, keeping your back straight while holding the dumbbells. Feel the stretch in your hamstrings, and come back up. Repeat for given amount of reps.

Stand on a bench with one leg hanging off the side. Fall off the bench and immediately jump up as high as you can. Repeat for the given amount of reps.

Drop Landing Jumps

Start by squatting down 1/4 of what you would during a regular squat, then jump as high as you can. Repeat continuously for given amount of reps.

Quarter Squat Jumps

Use a wall or bench to stabilize, stand on one leg with an object underneath the top of your foot. Simply raise yourself upwards using one of your calves. Repeat for given amount of reps on both legs.

SL Calf Raise

Strength & Power Circuit

Lay on your back, bring both your shoulder blades and your feet off the floor. Your feet should be at 6 inches above the ground. Hold this position for the given amount of time.

Hallow Hold

Start in a side plank position and simply drive your top knee upwards as high as it’ll go. Repeat for the given amount of reps on both sides.

Side Plank + Knee Drive

Using a wall for support, squat down into a deep squat position using a wall to keep yourself up. Hold this position for the given amount of time.

Wall Sit

Use a kettlebell, a band, or anything that can provide resistance and put it around one of your feet. Raise that resisted foot, and bring your knee up to 90 degrees with your hips (bring your knee to your chest). Hold this position for the given amount of time on both legs.

Strength & Power Session

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