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161
Workout

Explosive set of exercises

~54 min.
~648 kcal
Female
⁉️ Comments

"Explosive set of exercises" Plyometric training refers to a type of training aimed at improving strength, speed, endurance and coordination. Plyometrics are based on exercises that involve fast, strong muscle contractions, creating a bursting effect. Just what CrossFit athletes need in exercises like jumping jacks or free weight squats.

Warm up
M Stretch
1
Level: 1
9 sec.
Lunges L
1
Level: 1
7
Stretching of the posterior thigh (single leg)
1
Level: 1
17 sec.
Y Stretch
1
Level: 1
9 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
17 sec.
Tilt
1
Level: 1
9
Main exercises
Round 1
Backward lunge
9
Level: 6
12
Split Jump
9
Level: 1
17
Squat jump (wide foot position)
8
Level: 1
17
Balanced Side Lunge
9
Level: 3
14
Round 2
Backward lunge
9
Level: 6
12
Split Jump
9
Level: 1
17
Squat jump (wide foot position)
8
Level: 1
17
Balanced Side Lunge
9
Level: 3
14
Round 3
Backward lunge
9
Level: 6
12
Split Jump
9
Level: 1
17
Squat jump (wide foot position)
8
Level: 1
17
Balanced Side Lunge
9
Level: 3
14
Round 4
Backward lunge
9
Level: 6
12
Split Jump
9
Level: 1
17
Squat jump (wide foot position)
8
Level: 1
17
Balanced Side Lunge
9
Level: 3
14
Round 5
Backward lunge
9
Level: 6
12
Split Jump
9
Level: 1
17
Squat jump (wide foot position)
8
Level: 1
17
Balanced Side Lunge
9
Level: 3
14
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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