Name: Playbook - Sean McCurdy - W4/D4 Lower / Plyo
Uploaded: 2022-08-24T00:44:58.295Z
Duration: 50 min
Description: W4/D4 Lower / Plyo

Hold squat position slightly above parallel actively pushing down and out.

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

With one leg planted slowly lower the DB in the opposite hand lifting the non planted leg simultaneously. One your reach the bottom explode back to standing position.

Single leg RDL

Put a band under your feet and around your back. Perform max efforts squats upward pushing through the resistance.

Banded Squat

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

W4/D4 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

W4/D4 Lower / Plyo

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