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178
Workout

Confident jump

~31 min.
~372 kcal
⁉️ Comments

"Confident jump" is a plyometric workout designed to improve explosive muscle strength, endurance and overall fitness. Plyometrics is a form of training that involves intense exercises with accelerated movements, including jumping and power movements. The main idea of ​​this workout is to maximize muscle tension during high-intensity movements to improve strength, speed and endurance.

Warm up
W extension
1
Level: 1
9
Golf
1
Level: 1
7
Archerpose
1
Level: 1
6
Posterior deltoid stretch
1
Level: 1
17 sec.
Rotation 1
1
Level: 1
9
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Main exercises
Explosive push ups
10
Level: 1
R1
7
Explosive push ups
10
Level: 1
R2
7
Explosive push ups
10
Level: 1
R3
7
Explosive push ups
10
Level: 1
R4
7
pistol single arm
10
Level: 4
R1
12
pistol single arm
10
Level: 4
R2
12
pistol single arm
10
Level: 4
R3
12
pistol single arm
10
Level: 4
R4
12
Sprint start (alternating)
9
Level: 3
R1
12
Sprint start (alternating)
9
Level: 3
R2
12
Sprint start (alternating)
9
Level: 3
R3
12
Sprint start (alternating)
9
Level: 3
R4
12
Burpee
10
Level: 3
R1
9
Burpee
10
Level: 3
R2
9
Burpee
10
Level: 3
R3
9
Burpee
10
Level: 3
R4
9
Side lunge - crosslunge
9
Level: 2
R1
7
Side lunge - crosslunge
9
Level: 2
R2
7
Side lunge - crosslunge
9
Level: 2
R3
7
Side lunge - crosslunge
9
Level: 2
R4
7
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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