Name: Playbook - Dr. Dadbod (Todd VanKerkhoff) - Explosive Bodyweight (20 minutes + bonus)
Uploaded: 2024-04-28T00:16:36.150Z
Duration: 20 min
Description: Explosive Bodyweight (20 minutes + bonus)

It’s holiday season, more 15-20 min body weight stuff that can be done anywhere

Keith

Emphasis: explosive lower body, core, and upper-body push.

Adjust the rep ranges as needed. (I did the upper number of each range for this workout and found it challenging.)

3 rounds:
🔹6-10x push-up/shoulder-tap + quad pose/shoulder/tap (full sequence = 1 rep)
🔹6-10/side: plyo reverse lunge+knee drive 

3 rounds:
🔹5-8x knee-jump to jump-squat 
(If you are still getting the hang of this one, just substitute jump-squats)
🔹6-12x plank tricep extension+knee drive

Bonus‼️
4-6x 100m (or 15-20s) sprints

3 rounds:
🔹6-10x push-up/shoulder-tap + quad pose/shoulder/tap (full sequence = 1 rep)
🔹6-10/side: plyo reverse lunge+knee drive

Full sequence (2 push-ups + 2 quad taps)
 = 1 rep. 
Aim for 6-10 reps

push-up/shoulder-tap + quad pose/shoulder/tap

Plyo reverse lunge + knee-drive

Bodyweight circuit 1

3 rounds:
🔹5-8x knee-jump to jump-squat 
(If you are still getting the hang of this one, just substitute jump-squats)
🔹6-12x plank tricep extension+knee drive

Substitute jump squats and add a couple reps if you’re still getting the hang of the knee-jumps

Explosive Bodyweight (20 minutes + bonus)

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