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 Pogos

2 x 10

Scissor Pogo Hops

2 x 30

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

Pogo Hops

2 x 20

Scissor Pogo Hops

2 x 30

Alternating Mini DBL Bounds

4 x 15

Three Switch

2 x 5

Drop Down Split Squat

2 x 5

Continuous 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 Pogos

2 x 10

Scissor Pogo Hops

2 x 30

Pogo Hops

2 x 20

Lateral Pogo Hops

2 x 20

A-Skip

4 x 10

Alternating Mini DBL Bounds

4 x 15

Scissor Mini Bounds

4 x 20

Drop Jump

3 x 3

Seated Vertical Jump

3 x 3