Name: Playbook - Nonstop Progress - Strength & Power Session
Uploaded: 2023-12-07T16:54:09.595Z
Duration: 45 min
Description: Strength & Power Session

This session includes contrast training, core, and corrective exercises to help prevent injuries, and develop explosive power and strength.

Ride a stationary bike or go for a brisk walk for 5 minutes to warm up the lower extremity before the session.

Warmup Bike Ride

Place a bench behind you, hold the dumbbell with both hands near your shoulders. Squat down, sit on the bench, and explode up. Repeat for the given amount of reps.

Goblet Box Squat

Jump out as far as you can. You are jumping for distance. Repeat for the given amount of reps.

Broad Jumps

Start in a lunge position with your back foot elevated by a bench. Hold dumbbells by your side, and squat down into a split squat and then come back up. Repeat for given amount of reps each leg.

Bulgarian Split Squat

Start on your tippy toes, quickly drop down into a split squat, then jump up as high as you can. Repeat for given amount of reps each leg.

Bodyweight Split Squat Jump

Strength & Power Circuit

Start by laying on your back with your arms straight up in the air, and your knees bent in the air. Put a resistance band around the laces of your feet. (Optional: place a resistance band around a bench or table to engage your abs even more) Slowly lower one of your arms and the opposite leg to the floor. Repeat for given amount of reps each side.

Banded Dead Bugs

Start in a high plank position (push up position), and slowly raise one of your arms and the opposite leg at the same time while keeping your core engaged. Repeat for given amount of reps each side.

Plank Bird Dogs

Start by doing a wall sit, and lift one of your legs off the floor. Hold for given amount of time on each leg.

Single Leg Wall Sit

Start in a glute bridge position. With sliders or with socks on, slide down to where your hamstrings are straight, then slowly come back up. Repeat for given amount of reps.

Hamstring Sliders

Perform a single leg squat while touching your knee to an object about 6 inches above the ground. Repeat for given amount of reps each leg.

Strength & Power Session

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