DAY 3: Full Body Plyos

DAY 3: Full Body Plyos

 

Warm up: 2-3x

            10 banded squat + pulse + jump

            30 seated banded abductions

            20 banded glute bridges (both feet elevated)

            20/leg donkey kickbacks on elbows

            10/leg single leg glute bridge (foot elevated on bench)

           

Circuit #1: 5x

            6 BB/DB Bench Press

            6 BB/DB Curl to Press

            6 BB/DB Skull Crushers

            6 DB Incline Curls

            6 Bench Push ups

rest 60 seconds

Each round, I want you to increase the reps by 1. So Round 2 will be 7 reps each, Round 3 = 8 reps each, Round 4 = 9 reps each, Round 5 = 10 reps each

 

Superset #2: x3

            10/8/6 Man Makers (each set, go down in reps)

            20 lying hip up to leg raises

 

Finish with 5 x 1 min sprints (you will likely have to drop speed from what you typically do for shorter duration sprints!)

Category
February 2018, Workouts 2018