Coffey Strong
Features
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 & SL hamstring hinge 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
Forward pogo hops
2 x 10
D
backwards pogo hops
2 x 10
E
Lateral Pogo Hops (out and back)
2 x 10
F
A-Skip
2 x 15
G
Two Switch
2 x 5
H
scissor bounds
4 x 25
I
Alternating Mini Bounds
4 x 15
J
Skater Bounds
4 x 20
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 & SL hamstring hinge 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
Forward pogo hops
2 x 10
D
backwards pogo hops
2 x 10
E
Lateral Pogo Hops (out and back)
2 x 10
F
A-Skip
2 x 15
G
Two Switch
2 x 5
H
scissor bounds
4 x 25
I
Pogos To Skater Bound
3 x 5
J
rhythm jumps
3 x 8
K
Depth Jump.
5 x 2
L
Skater Jump w/ reset
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 & SL hamstring hinge 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
Forward pogo hops
2 x 10
D
backwards pogo hops
2 x 10
E
Lateral Pogo Hops (out and back)
2 x 10
F
A-Skip
2 x 15
G
Two Switch
2 x 5
H
scissor bounds
4 x 25
I
alternating mini DBL bounds
4 x 15
J
Skater Bounds
4 x 20
K
Drop Jump
4 x 3
L
DBL Jump: Vert to Broad
5 x 3
M
reactive step up
5 x 3
