Name: Playbook - Nonstop Progress - Strength & Power Session
Uploaded: 2023-12-07T16:54:09.623Z
Duration: 50 min
Description: Strength & Power Session

Yehalashet

Using a hex bar or trap bar, add weight that is about 80% of your 1 rep max. You should only be able to do about 6 reps before failure with the weight you add. Simple push through the floor and come up to a standing position then lower the bar back to the ground. Repeat for the given amount of reps.

Trap Bar Deadlift

Using a 10-15 Ib dumbbell, squat down and explode up into a jump. Go about halfway to what you typically would for a full squat. Repeat for given amount of reps continuously.

Weighted Squat Jumps

Simply squat down about half way to what you typically would in a normal squat then explode up into a jump. Repeat for the given amount of reps continuously.

Squat Jumps

Using a band attached to a rack, squat down and explode up into a vertical jump using the band for assistance. Repeat for given amount of reps continuously.

Assisted Squat Jumps

Simply hold a dumbbell and hinge at the waist lowering your chest to the ground and extending one leg behind yourself. Make sure the dumbbell is in the hand of the leg that extends behind you. Keep your back straight throughout the whole movement. Repeat for the given amount of reps each side.

SL RDL

Strength & Power Circuit

Hold a side plank (both sides) and a center plank for the given amount of time for each side.

3-Way Plank Hold

Holding a kettlebell around the top of your foot at a 90 degrees position straight out in front of you. Hold for the given amount of time for each leg.

Kettle Bell Hip Flexor Isohold

Using an object that is about 6 inches in height, do a single leg squat and touch your opposite knee to the object then come back up. Repeat for the given amount of reps for both legs.

Strength & Power Session

Community

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