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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
Single leg hip hinge
1
Level: 2
6
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Forward fold
1
Level: 2
12 sec.
Lower leg extension
1
Level: 1
16 sec.
Main exercises
Sumo squats
7
Level: 2
R1
17
Sumo squats
7
Level: 2
R2
17
Sumo squats
7
Level: 2
R3
17
Balanced Side Lunge
9
Level: 3
R1
14
Balanced Side Lunge
9
Level: 3
R2
14
Balanced Side Lunge
9
Level: 3
R3
14
Backward lunge single arm
9
Level: 6
R1
12
Backward lunge single arm
9
Level: 6
R2
12
Backward lunge single arm
9
Level: 6
R3
12
Pistol - Side lunge in balance
9
Level: 3
R1
7
Pistol - Side lunge in balance
9
Level: 3
R2
7
Pistol - Side lunge in balance
9
Level: 3
R3
7
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

Comments

Start training