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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
Cossack squat in a bent-over position
1
Level: 2
13
squat row 4 (middle gluteal)
1
Level: 1
20 sec.
Main exercises
Round 1
Split Jump
12
Level: 2
20
PIstol - side lunge in balance single arm
12
Level: 3
8
pistol single arm
12
Level: 4
13
Backward lunge with leg change
10
Level: 6
13
Round 2
Split Jump
12
Level: 2
20
PIstol - side lunge in balance single arm
12
Level: 3
8
pistol single arm
12
Level: 4
13
Backward lunge with leg change
10
Level: 6
13
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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