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Plyometric

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - Squat Jump to Press

Part A - Squat Jump to Press

A.

Stand with feet hip-width apart, holding medicine ball at shoulder height with arms bent down. Squat to start. Jump to stand with feet together as you press ball overhead. Immediately jump to start position. Repeat quickly for 30 seconds.

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - Squat Jump to Press

Part A - Squat Jump to Press

A.

Stand with feet hip-width apart, holding medicine ball at shoulder height with arms bent down. Squat to start. Jump to stand with feet together as you press ball overhead. Immediately jump to start position. Repeat quickly for 30 seconds.

Squat Thrust

Squat Thrust

A.

Stand with feet hip-width apart and arms by sides. Crouch and plant hands on floor.

B.

Then jump feet back to plank position. Hop feet toward hands, then jump as high as you can.

Single-Leg Burpee

Single-Leg Burpee

A.

Stand on left leg with arms by sides. Keeping right leg lifted, crouch and plant hands on floor. Jump left foot back to a single-leg plank.

B.

Lower chest and thighs to floor. Push up to single-leg plank, jump left foot toward hands (if you need to make it easier, jump both feet up).

C.

Then jump, clapping hands overhead. Switch sides; repeat. That's 1 rep.

Tabletop Butt Kick

Tabletop Butt Kick

A.

Start on floor on hands and knees. Lift knees to hover off floor.

B.

Kick heels toward butt, landing softly back in start position with knees lifted. Repeat quickly for 1 minute.

Side-Lean Hop

Side-Lean Hop

A.

Start on floor on knees with legs together and arms by sides. Open right hip, stepping right foot out to right side with knee bent outward; lean torso toward right leg.

B.

Step right foot in front of body (leg is bent 90 degrees).

C.

Then push into right foot to jump as high as you can with feet staggered. Land softly then immediately return to start position. Switch sides; repeat. That's 1 rep.

X Hop

X Hop

A.

Plant both feet on the floor slightly further than shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position.

B.

Propel your body upwards into the air. Extend and reposition both of your legs to land in a lunge position with your left leg forward and right leg back. Ensure that your weight is distributed equally between both legs.

C.

Immediately propel your body upwards into the air again. Extend and reposition both of your legs to land back into squat position.

D.

Immediately propel your body upwards into the air again. Extend and reposition both of your legs to land in a lunge position with your right leg forward and left leg back. Continue alternating between lunge and squat movements. (Each movement of the feet is equivalent to one rep.)

Split Squat

Split Squat

A.

Plant both feet together on the floor. This is your starting position.

B.

Bend your knees slightly and propel your body upwards into the air.

C.

Reposition your legs so that your feet land in sumo (wide) squat position. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between 45 and 90 degrees of your hips. Propel your body upwards into the air again. Reposition your legs to bring your feet together and land in a neutral standing position, ensuring that you maintain "soft" knees to prevent injury. Repeat for the specified number of reps.

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