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QUARANTINE WORKOUT #3
FOCUS: POWER/EXPLOSIVENESS
1) Warm up: Jog for 5 Minutes/ Dymanic Warm up
IMPORTANT: When doing any of the explosive plyo drills, be sure to land softly
- As if you are trying to land so no one hears you.
2) Front Box Jump: If you don't have a plyo box, be creative. If you or your neighbor have a retaining wall use that. Stairs can work as well.
3 Sets of 10 Reps
3) Lateral Box Jump: 3 Sets of 10
4) Lateral Hops: You don't have to use a barbell. You can use a towel, a line in the driveway, etc.
3 Sets of 15 second each
5) Broad Jumps: 3 Sets of 15
6) Skater Jumps: 3 Sets of 10
7) Skater Jumps: These are great for building power and speed
- Be sure when you do these your front knee stays behind your toe. (Do not let you knee get in front of your front toes.)
3 Sets of 10
8) DOT DRILLS: If you are allowed, use spray paint dots in your grass, or use driveway chalk in your driveway. If you have nothing, use imaginry dots. (Follow sequence in video)
9) Plyo Push ups: If you can't complete a plyo push up, do a regular pushup. If you can't quite complete all push ups, do your push ups with your knees on the ground until you gradually gain enough strength.
3x10/15
10) 10- 20 yard sprints up hill. (Recovery in between reps, walk back and wait an additional 15 seconds to recover. Concentrate on using your arms and get your knees at waist level.
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