Name: Playbook - Nonstop Progress - Strength & Power Session
Uploaded: 2023-12-07T16:54:09.604Z
Duration: 60 min
Description: Strength & Power Session

Complex contrast training with core and corrective exercises to lower injury risk and fix muscular imbalance.

Squat with a barbell on your back. Use a weighted that is about 70-80% of your max.

Barbell Back Squat

Squat down a quarter of the way you typically would for a full squat, but don’t go all the way. Then jump up as high as you can. Repeat continuously for given amount of reps.

Quarter Squat Jump

Use a plate or an object to increase the range of motion on your calf raise. Hold onto a wall and lift your self up pushing through your toes. Repeat for given amount of reps each leg.

Single Leg Calf Raise

Slightly bend your knees and push through your calves to jump. Repeat for given amount of reps.

Pogo Hops

Strength & Power Circuit

Start lying on your back with both your knees bent and your legs in the air above you, and your arms straight in the air also. Lower one arm and the opposite leg until straight. Keep your core engaged throughout the whole movement. Repeat for the given amount of reps on both sides.

Dead Bugs

Start with holding a side plank then add in the knee drive. Repeat for given amount of reps on both sides.

Side Plank + Knee Drive

Start while hanging and have a partner put a plate on you as you hang and hold your legs at 90 degrees holding the plate. Hold for the given amount of time.

Hanging Plate Hold

Start with a bench and lay on your side next to it. Put your top leg on the bench and lift your body up using that one leg. Put the pressure on your groin and hold a side plank using the bench for support. Hold for given amount of time on each side.

Copenhagen Hold

Start with a 6 inch object below you. Perform a single leg squat and tap your knee on the object then come back up. If you can’t touch the object, go as low as you can. Repeat for given amount of reps each side.

Strength & Power Session

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