Plyo Progression Plus

WARM-UP:

*60-50-40-30-20-10 sec. x Side-to-Side Gliding Plank Tuck-Ins (tuck both feet up to the side of one hand, back to plank, then tuck both feet up to side of other hand, repeat)

*6-5-4-3-2-1 x 1/2 Wall Climb to 4x Single-Leg Rear Leg Lifts (start on belly on floor, push-up, then walk your feet up a wall until body is parallel to floor, creating a perfect table top, then alternate lifting 1 leg ~6 in. up w/ foot flexed; return to belly on floor b/w ea. rep)

BOX JUMP PROGRESSION:

2 Rounds -

*10 ea. x Single-Leg Low Box Jump (i.e. 1 step of a staircase, bench w/ 2 risers ea. side, OR 12-14 in. plyo box) 

*10 x Burpee Box Jump - Medium Box (i.e. 2 steps of a staircase, bench w/ 4 to 6 risers ea. side, OR 20 in. plyo box)

*10 x Super High Box Jump (i.e. 3 steps of a staircase, bench w/ 6 to 8 risers ea. side, OR ~24 in. plyo box)

STRENGTH: (Super Heavy Dumbbells (DBs) (i.e. 15 - 25 lbs.))

25-20-15-10-5 x:

*DB Squat Clean 

*R Palm-In Single-Arm Push Press

*L Palm-In Single-Arm Push Press

*Sumo Dead Lift High Pull w/ 1 Heavy DB

BOX JUMP PROGRESSION:

2 Rounds -

*10 ea. x Single-Leg Low Box Jump

*10 x Burpee Box Jump - Medium Box

*10 x Super High Box Jump

ABS:

4 Rounds -

*30 sec. x Banana Rock (on back w/ feet elevated and arms overhead (modification: hands beneath tush), hollow body position, rock body like a boat from shoulders to hips back and forth)

*30 sec. x Superman Rock (on tummy w arms and feet elevated, rock body like a boat from chest to hips back and forth)

STRETCH: