Coffey Strong
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
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.
Prep
B
Plyometric Warm Up
The goal here is to prep your tissues for more demanding exercises. For the frankensteins & marching perform 10 reps on each side or cover 10 yards for each. For the butt kicks, lateral shuffles, and cariocas aim for 20-30 yards down and back.
C
Linear Pogo Hops
2 x 10
D
Backwards Pogo Hops
2 x 10
E
Lateral Pogo Hops
2 x 20
F
A-Skip
2 x 15
G
Plank 2 Switch
2 x 5
H
FWD Mini Bounds
4 x 15
I
Skater Bounds
2 x 8
J
Scissor Bounds
4 x 25
K
Reactive Step Up
3 x 5
L
Drop Jump
5 x 2
M
Drop Down Split Squat
3 x 5
Prep
A
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.
Prep
B
Plyometric Warm Up
The goal here is to prep your tissues for more demanding exercises. For the frankensteins & marching perform 10 reps on each side or cover 10 yards for each. For the butt kicks, lateral shuffles, and cariocas aim for 20-30 yards down and back.
C
Vertical Pogo Hops
2 x 20
D
A-Skip
2 x 15
E
Pogos To Lateral Mini Bound
2 x 5
F
Rhythm Jumps
2 x 8
G
Depth Jump
5 x 2
H
Lateral Jump
3 x 5
Prep
A
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.
Prep
B
Plyometric Warm Up
The goal here is to prep your tissues for more demanding exercises. For the frankensteins & marching perform 10 reps on each side or cover 10 yards for each. For the butt kicks, lateral shuffles, and cariocas aim for 20-30 yards down and back.
C
Linear Pogo Hops
2 x 10
D
Backwards Pogo Hops
2 x 10
E
Lateral Pogo Hops
2 x 20
F
A-Skip
2 x 15
G
Plank 2 Switch
2 x 5
H
Alternating DBL Mini Hops
4 x 15
I
Skater Bounds
2 x 8
J
Scissor Bounds
4 x 25
K
Drop Jump
4 x 3
L
Reactive Step Up
3 x 5
M
DBL Jump: Vert to Broad
4 x 3
