Plyometric Routine

3 sets of 12 reps to start. As u get stronger increase reps, decrease rest periods and add resistance to future sessions. This workout is taken from artofmanliness.com

Exercises

Conjunto 1: 1 rodada

Warmup

3 minutos

Conjunto 2: 3 rodadas

Explosive Squat Jumps

20 segundos

Rest

30 segundos

Conjunto 3: 1 rodada

Rest

1 minuto

Conjunto 4: 3 rodadas

Lateral Jumps

20 segundos

Rest

30 segundos

Conjunto 5: 1 rodada

Rest

1 minuto

Conjunto 6: 3 rodadas

Power Skips

30 segundos

Rest

30 segundos

Conjunto 7: 1 rodada

Rest

1 minuto

Conjunto 8: 3 rodadas

Alternate Leg Bounding

30 segundos

Rest

30 segundos

Conjunto 9: 1 rodada

Rest

1 minuto

Conjunto 10: 3 rodadas

Box Jumps

45 segundos

Rest

1 minuto

Conjunto 11: 1 rodada

Rest

1 minuto

Conjunto 12: 3 rodadas

Vertical Depth Jumps

45 segundos

Rest

1 minuto

Conjunto 13: 1 rodada

Rest

1 minuto

Conjunto 14: 2 rodadas

Explosive Push Ups

30 segundos

Rest

1 minuto

Conjunto 15: 1 rodada

Explosive Push Up

30 segundos

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