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96
Workout

Powerful plyometrics

~23 min.
~276 kcal
Male
⁉️ Comments

"Powerful plyometrics" Such training is an intense load, including a variety of jumps, lunges in the jump, sumo squats in the jump. These exercises help to improve muscle speed and strength, as well as improve coordination and stability. Do this complex with a good rest between exercises.

Warm up
Biceps stretch
1
Level: 1
9 sec.
Rotation 1
1
Level: 1
9
Subscription needed
Single leg hip hinge
1
Level: 2
6
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Subscription needed
Forward fold
1
Level: 2
12 sec.
Subscription needed
Lower leg extension
1
Level: 1
16 sec.
Subscription needed
Main exercises
Sumo squats
7
Level: 2
R1
17
Subscription needed
Sumo squats
7
Level: 2
R2
17
Subscription needed
Sumo squats
7
Level: 2
R3
17
Subscription needed
Balanced Side Lunge
9
Level: 3
R1
14
Subscription needed
Balanced Side Lunge
9
Level: 3
R2
14
Subscription needed
Balanced Side Lunge
9
Level: 3
R3
14
Subscription needed
Backward lunge single arm
9
Level: 6
R1
12
Subscription needed
Backward lunge single arm
9
Level: 6
R2
12
Subscription needed
Backward lunge single arm
9
Level: 6
R3
12
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R1
7
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R2
7
Subscription needed
Pistol - Side lunge in balance
9
Level: 3
R3
7
Subscription needed
Cool down
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

Comments

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