WEEK 5 / DAY 1

Lower Body Plyometrics

⏲ 50 min

WARM-UP

↻ 1 Set
No Rest

x8 World's Greatest Lunge Stretch to Deep Squats

Alternating

x8 Down Dog Arm Reach Each Arm

Do reps on one side first.

x1 Dynamic Core Matrix

Perform 12 reps on each exercise on each side when applicable: High Plank Shoulder Taps, Side Plank Knee Drive and Leg Raise, Flying Plank, Hollow Body Rock, Glute Bridge Walkout

GLUTE ACTIVATION

↻ 1 Set
No Rest

x8 Lateral Leg Lifts Each Leg

Hold at top for 3 count each rep

x16 Iso Single Leg Squat w. Knee Drives Each Leg

x6 Side Lunge Pulses Each Leg

3 pulses each rep. Do all one leg first.

Strength & Power Contrasting #1

↻ 4 Sets
0:20 Rest Between Drills
1:30 Rest Between Sets

x8 Squat with Pulse

Come to a deadstop on the pulse

x6 Squat Jumps

First set: pause upon landing.

2x6 Squat Jumps

Perform 6 reps. Rest for 20 sec. Perform 6 more reps. First set: pause upon landing

Strength & Power Contrasting #2

↻ 4 Sets
0:20 Rest Between Drills
1:30 Rest Between Sets

x10 Split Jumps

First two sets paused, second two sets all out power

x6 Slow Tempo Open Chain Split Squat Each Leg

4 sec. lower each rep

Posterior Chain Strength & Power

↻ 2-3 Sets
Rest as Needed

x1 Deadlift Matrix

Complete 6 reps each side for each variation. Straight Leg, Runner's Deadlift, Sumo Deadlift, Single Leg Deadlift

x10 Open Chain Glute Bridge Each Leg

Hips & Glutes

↻ 1-2 Sets
Rest as Needed

x1 10-Way Hips

Perform 10 reps each on one leg before switching: Lateral Leg Lifts, Clockwise Circles, Counterclockwise Circles, Forward Kick, Backward Kick, Clamshell, Knee Drive, Adductor Lift, Adductor Clockwise Circles, Adductor Counterclockwise Circles

x5 Single Leg Squat Walkouts Each Leg

COOL DOWN

↻ 1 Set

x0:30 Rotating Child's Pose

x0:20 Figure 4 Stretch Each Leg

x0:20 Laying Hip Stretch Each Leg

x0:20 Hamstring Floss Each Leg