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74
Workout

Powerful plyometrics

~23 min.
~276 kcal
Male
⁉️ Comments

"Powerful plyometrics" This workout consists of a series of exercises designed to develop muscle strength and speed through the use of plyometric elements. This workout can effectively strengthen the muscles of the legs, buttocks and core, as well as increase endurance and speed of movement.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
10
Sumo squat
1
Level: 2
13
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
13
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
20 sec.
Subscription needed
Main exercises
Round 1
Split Jump
12
Level: 2
20
Subscription needed
PIstol - side lunge in balance single arm
12
Level: 3
8
Subscription needed
pistol single arm
12
Level: 4
13
Subscription needed
Backward lunge with leg change
10
Level: 6
13
Subscription needed
Round 2
Split Jump
12
Level: 2
20
Subscription needed
PIstol - side lunge in balance single arm
12
Level: 3
8
Subscription needed
pistol single arm
12
Level: 4
13
Subscription needed
Backward lunge with leg change
10
Level: 6
13
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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