Name: Playbook - Nonstop Progress - Strength & Power Session
Uploaded: 2022-11-17T03:37:06.745Z
Duration: 45 min
Description: Strength & Power Session

This session incorporates upper body and lower body strength and power exercises as well as core and corrective exercises to prevent injuries.

Start by hanging on bar, use your arms to pull yourself up. Your chin should be above the bar at the top of the movement. Repeat for given amount of reps.

Pull Ups

Position a bench to allow you to sit in an upright position. Grab two dumbbells and hold them above your shoulders. Raise the dumbbells over your head, then lower slowly. Repeat for given amount of reps.

DB Overhead Press

Hold dumbbells by your sides, walk and lunge. Repeat for the given amount of reps on each leg.

DB Walking Lunges

Do a standard push up, but explode upwards and clap your hands together in the air. Repeat for the given amount of reps.

Plyo Push Ups

See video for demonstration. Jump side to side absorbing the impact with the outside leg. Repeat for the given amount of reps each leg.

Skater Jumps

Strength & Power Circuit

Start in a plank position, go up into a high plank on your hands, then immediately drop down into a low plank on your forearms. Continue like this for the given amount of reps.

Up Down Plank

Lay on your back with a big Swiss ball in between your legs. Rotate your legs side to side, touching the Swiss ball to the ground. Repeat for the given amount of reps each side.

Swiss Ball Rotations

Put a resistance band around your ankles, walk each foot outwards then inwards (see video). Repeat for the given amount of reps.

Band Resisted Monster Walks

Position a bench flat. Lay down on your side next to the bench. Apply force from your top leg into the bench raising your body off the ground - putting all the pressure on your groin. Hold this potion for the given amount of time on each leg.

Copenhagen Holds

Get into a single leg glute bridge position by laying on your back, raising your pelvis off the ground with your glutes, and removing one leg from the ground. Hold this position for the given amount of time on each leg.

Strength & Power Session

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