WEEK 6 / DAY 1

Lower Body Plyometrics

⏲ 50-65 min

WARM-UP

↻ 1 Set
No Rest

x6 World's Greatest Lunge Stretch to Deep Squats

Alternating

x6 Lunge Rotation Stretches

Each side = 1 rep

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 & stability

↻ 1 Set
No Rest

x8 Lateral Leg Lifts Each Leg

Hold at top for 3 count each rep

x10 Single Leg Squat Passes Each Side

Pass back and forth = 1 rep

x10 Single Leg Deadlift Passes Each Side

Pass back and forth = 1 rep

Strength & Power Contrasting #1

↻ 4 Sets
1:30 Rest Between Sets

x8 Sumo Deadlifts

To modify: use moderate to heavy weights or bands

x10 Squat Jumps

If needed, perform x0:20s Fast Paced Squats

x8 Runner's Deadlifts Each Leg

To modify: use moderate to heavy weights or bands

x5 Tuck Jumps

If needed, perform x10 Pogo Hops

Strength & Power Contrasting #2

↻ 4 Sets
1:30 Rest Between Sets

x8 Split Stance Squats Each Leg

To modify: use moderate to heavy weights or bands

x6 Split Stance Squat Jumps Each Leg

If needed, perform x0:20s Fast Pace Split Stance Squats each leg

x20 Reverse Lunges

Alternating. To modify: use moderately heavy weights

x10 Split Jumps

Alternating. If needed, perform x8 Pogo Hops to Forward Lunges

Strength & Power Contrasting #3

↻ 2 Sets
1:00 Rest Between Sets

x8 Side Lunges Each Leg

x8 Side Lunge Pops Each Leg

x0:30 Pogo Hop Lateral Bound

COOL DOWN

↻ 1 Set

x0:30 Rotating Child's Pose

x0:30 Downward Facing Dog

x0:20 Figure 4 Stretch Each Leg

x0:20 Laying Hip Stretch Each Leg

x0:20 Hamstring Floss Each Leg