Mobility Warm Up

This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 10-15 reps or 60 seconds for each stretch.

Plyometric Warm Up

The goal here is to prep your tissues for more demanding exercises for frankensteins and marching, perform 10 reps on each side or cover 10 yards down and back for butt kicks, lateral shuffle, and cariocas aim for 20-30 yards down and back

Hop Scotch Hops

2 x 10

Scissor Pogo Hops

2 x 30

Vertical Pogo Hops

2 x 20

Lateral Pogo Hops

2 x 20

A-Skip

4 x 10

Skater Mini Bounds

2 x 30

Scissor Mini Bounds

4 x 20

Drop Jump

3 x 3

Broad Jump

3 x 5

Mobility Warm Up

This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 10-15 reps or 60 seconds for each stretch.

Plyometric Warm Up

The goal here is to prep your tissues for more demanding exercises for frankensteins and marching, perform 10 reps on each side or cover 10 yards down and back for butt kicks, lateral shuffle, and cariocas aim for 20-30 yards down and back

Vertical Pogo Hops

2 x 20

Scissor Pogo Hops

2 x 30

Alternating DBL Mini Hops

4 x 15

Plank 3 Switch

2 x 5

Drop Down Split Squat

2 x 5

Skater Jump

2 x 8

Mobility Warm Up

This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 10-15 reps or 60 seconds for each stretch.

Plyometric Warm Up

The goal here is to prep your tissues for more demanding exercises for frankensteins and marching, perform 10 reps on each side or cover 10 yards down and back for butt kicks, lateral shuffle, and cariocas aim for 20-30 yards down and back

Hop Scotch Hops

2 x 10

Scissor Pogo Hops

2 x 30

Vertical Pogo Hops

2 x 20

Lateral Pogo Hops

2 x 20

A-Skip

4 x 10

Alternating DBL Mini Hops

4 x 15

Scissor Mini Bounds

4 x 20

Drop Jump

3 x 3

Seated Vertical Jump

3 x 3