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Workout Wednesday: Plyometrics

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 WORKOUT WEDNESDAY: PLYOMETRICS 

*Repeat this sequence 3 times with Kinetic Bands*


 MOUNTAIN CLIMBERS 

  •  3 Sets
  • 30 Seconds

1. Start in plank position. Extend your legs out behind you, with your hands directly under your shoulders.

  • Keep your back flat
  • Neck in a neutral position
  • Engage your core
  • Balance on the balls of your feet with your legs together

2. Pull your right knee up toward your chest. Lift your right foot off the ground and bend your knee as you pull it forward.

  • Don't allow your knee to touch the ground
  • Try to bring your knee in close to your chest
  • Keep good form

3. Repeat the motion with the opposite knee. After bringing the right leg back to starting position, immediately bring your left knee to your chest in a fluid motion. 

  • One foot should remain on the ground at all times
  • Keep your core tight and your back flat

4. Continue alternating legs. Repeat the movement until you have finished the set.

  • Keep a good pace throughout the exercise
  • Increase speed once you feel comfortable
  • Proper form is key

 JUMPING JACKS 

  • 3 Sets
  • 1 Minute

1. Start standing with your feet slightly apart. Hands down at your sides with your chest and head up. 

  • Roll your shoulders back
  • Keep a slight bend in your knees

2. Jump out. As you jump, bring your legs out past shoulder width apart and extend your arms overhead.

  • At the top, hands should be about should width apart
  • Keep a slight bend in your knees and elbows

3. Return back to starting position. After jumping out, land softly back in starting position with arms at your sides and your feet together. Repeat the movement in a fluid motion. 

  • Do not snap your legs together. Keep a small gap between your feet
  • Keep a good pace throughout the exercise

 HIGH KNEES 

  • 3 Sets
  • 30 Seconds

1. Start standing with your feet hip width apart. Arms at your sides.

  • Keep your chest and head up
  • Proper form is key

2. Lift your right knee up toward your chest. Lift your knee as high as it will go and raise the opposite arm at the same time with your elbow bent.

  • Your standing leg should have a slight bend in the knee
  • Keep your core tight

3. Switch legs and repeat. Bring your right knee back down to the ground, landing softly on the ball of your foot and immediately bring your left knee toward your chest. Continue alternating legs as quickly as you can throughout the set. 

  • Swing your arms as you switch legs
  • Increase speed as you go

 SQUAT JUMPS 

  • 3 Sets
  • 30 Seconds

1. Start standing with your feet shoulder width apart.  

  • Keep your head up
  • Arms are at your sides

2. Lower down into a squat. Sit back in your hips while bending your knees. Swing your arms back behind you as you lower down. 

  • Keep your chest and head up
  • Make sure your knees do not extend out over your toes
  • Lower as deep as you can without losing proper form

3. Prepare for the jump. At the bottom of the squat, reverse the motion and explode up using your legs. Swing your arms forward at the same time. 

  • Drive hard with your legs as you come out of the squat
  • Proper form and a fluid transition are key

4. Jump up. At the top of the squat, keep pushing up to explode your body up off the ground. Swing your arms up overhead, reaching for the ceiling. 

  • Explode off the balls of your feet
  • Use the momentum from your arms to extend the height of your jump

5. Land softly. Control your body on the way back down to starting position and land softly on the balls of your feet. Bring your arms back down from overhead as you start to descend. 

  • Keep your core tight and your body straight
  • Point your toes to prepare for the landing
  • Your legs should be extended as you make contact with the ground
  • Bend your knees after hitting the ground to absorb the impact of the landing

6. Put your body in position for the next repetition. Stand back upright at starting position after absorbing the impact of the landing and repeat the movement.

  • Stabilize your body throughout each rep
  • increase speed as you go
  • stay in proper form

 SKATERS

  • 3 Sets
  • 1 Minute

1. Start in a squat. Sit back in your hips in a small squat position with your arms bent and hands in front of your chest.

  • Keep your chest and head up
  • Make sure your knees do not extend out over your toes

2. Jump to the left side. Stay lowered and take a big hop to the left, landing on your left foot. In a sweeping motion, bring your right leg behind your body without letting it touch the ground. 

  • Keep your chest and head up
  • Land softly on the ball of your foot
  • Swing your left arm straight back
  • Your right arm is bent and across your body

3. Jump to the right side. From your left leg, reverse the movement and jump to the right, landing on your right foot. In a sweeping motion, bring your left leg behind your body without letting it touch the ground. 

  • Keep your chest and head up
  • Land softly on the ball of your foot
  • Swing your right arm straight back 
  • Your left arm is bent and across your body

4. Repeat the movement. Continue alternating sides, keeping a good pace.

  • Make sure to land softly on the balls of your feet as you jump from side to side
  • Stay lowered throughout the exercise
  • Increase speed as you go, but do not rush the exercise
  • Proper form and fluid transitions are key

 SPLIT SQUATS (JUMPS) 

  • 3 Sets
  • 30 Seconds

1. Start in a lowered lunge. Split your legs with your right leg forward and your left leg back. Arms are bent at your sides. Your right thigh should be parallel to the ground.

  • Keep your chest and head up
  • Roll your shoulders back 
  • Make sure your right knee does not extend out over your toes
  • Do not allow your left leg to touch the ground

2. Prepare for the jump. Slightly lean forward with your hips.

  • Keep your chest and head up
  • Make sure your knee does not extend out over your toes
  • Engage your core

3. Jump up and switch. Jump vertically from the balls of your feet, swinging your arms at the same time. In the air, switch legs before coming back down to the ground. 

  • Both legs should be extended while you are in the air
  • Point your toes to prepare for the landing

4. Land softly. Control your body on the way back down, landing in the opposite stance with your left leg forward and your right leg back in a split squat position. 

  • Keep your core tight and your body straight
  • Use the momentum from your arms to extend the height of your jump 

5. Repeat the movement. Continue switching legs throughout the set. 

  • Proper form and fluid transitions are key

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