Name: Playbook - Sean McCurdy - W3/D1 Lower / Plyo
Uploaded: 2022-08-24T00:32:11.637Z
Duration: 45 min
Description: W3/D1 Lower / Plyo

Hold squat position at a 90 degree angle while actively pushing down and out through floor

Squat Holds

Jump in a squat position getting feet 2-3 feet off the ground while pushing down and out.

Pulsing Squat Jumps

Hold an elevated lunge position keeping heels off the ground.

Split lunge hold

3 second eccentric tempo (on the way down) followed by maximum effort explosion on the way up.

Back Squat

Hold split squat position with weights in hand. Knees slightly over toes.

RFE split squat holds

Use the safety bars on your squat rack as an immovable force. In split squat position put the bar under the safety rack and pull up through your legs as hard as possible. The tempo is 5 seconds on 5 seconds of rest.

Overcoming Isometric Split Squats

Step off of the box or slant board tapping your heel on the ground in front of you and slowly raising yourself back up.

Single leg step downs

W3/D1 Lower / Plyo

Awesome plyo workout! So pumped to have found your training. Looking forward to more workouts 💯💯💯

Brent

Ethan Weston

Tomás

W1/D1 Lower / Plyo

Juli

W1/D2 Upper / Plyo

Honestly one of the best plyo workouts I’ve done 👍🏼

Jonathon

W1/D4 Lower / Plyo

W1/D5 Upper / Plyo

Best plyo workouts I have found on the playbook app

W3/D1 Lower / Plyo

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