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In this Workout, I take you through:
1. A Dynamic Warmup to get you warm and ready for the session.
2. Plyometrics to improve your speed, first step and explosiveness.
3. Complexes (bulk of the workout) to improve your strength, speed and fitness.
4. A finisher to improve your fitness and absolutely crush you.
Here is the workout:
Warmup:
1. World's Greatest Stretch x 3-5 Each Leg
2. Reverse Lunge x 5 Each Leg
3. Reverse Lunge + Twist x 5 Each Leg
4. Front Plank 90 Seconds, Side Plank (Each Side) 60 Seconds
5. Bounce to Lunge x 5 Each Leg
6. Bounce to Squat x 10
Plyometrics:
1. PLYO PREP- 2 FEET RISE TO 1 FOOT LAND X 4 EACH LEG
2, One Leg Box Jumps x 4 Each Leg
3. One Leg Front Line Hops x 15 Seconds Each Leg
4. One Leg Side to Side Line Hops x 15 Seconds Each Leg
5. ALTERNATING FORWARD & BACK OVER LINE X 15 SECONDS
6. TWO FEET ALTERNATING SIDEWAYS & BACK OVER LINE X 15 SECONDS
Complex 1:
1a. QUARTER SQUATS X 35 SECONDS AS FAST AS YOU CAN
1b. COUNTER MOVEMENT SQUAT JUMPS X 5 REPS
1c. JUMPING JACKS X 35 SECONDS
Complex 2:
2a. RDL’s x 16
2b. RDL Bounce & Absorb x 6
2c. High Knees x 35 Seconds
Complex 3:
3a. Bulgarian Split Squats x 16 Each Leg
3b. Lunge Jumps x 5-8 Each Leg
Complex 4:
4a. Single Leg Squat x 8-10
4b. Single Leg Squat Jump x 5
Finisher:
-3 Sets of Burpees (1 minute on 1 minute off)
-4 sets of Burpees (30 Sec on, 30 Sec off)
Extras:
-2 sets x 50 Calf Raises (2 legged)
-2 sets of Heel Walks
-2 sets x 20 Calf Raises (single leg)
This is a very advanced workout. Make sure you regress exercises and make them easier if the workout gets too hard,
As always, technique is much more important than reps and quantity.
