Plyo Reaction
Apowerhouseaph@gmail.com
Welcome to the Reaction Plyometric Program! We have a few different Plyo programs you can choose from. Each program will be different but very fun. Make sure you get a good warm up in. There are videos to help and guide you. If you have any questions please email me or if you want a customized program also let me know.
A1
90/90 Knee push down
1 x 12
A2
90/90 Hip Opener
1 x 12
A3
All 4's Shoulder Rotation against wall
1 x 12
A4
Air Squat
1 x 15
A5
Ankle Mobility Side Stretch
1 x 10
A6
Shoulder Roll
1 x 12
B1
Acceleration/Deceleration
4 x 20
B2
Lateral Push off w/fast plyo hops
4 x 3 @ 20
C1
Quick Feet to Fwd Step to bounce back
4 x 4
C2
Quick Feet w/ Ball bounce
4 x 4
D1
Med Ball Lateral Skaters w/throw
3 x 6
D2
Box Adductor
3 x 12
A1
90/90 Knee push down
1 x 12
A2
90/90 Hip Opener
1 x 12
A3
All 4's Shoulder Rotation against wall
1 x 12
A4
Air Squat
1 x 15
A5
Ankle Mobility Side
1 x 12
A6
Shoulder Roll
1 x 12
B1
Box Jump
3 x 6
B2
Drop Step from Box to Jump
3 x 3 @ 2
C1
Split Stance Front Foot Taps on Plate
4 x 6
C2
Plate Hold Plyo Hops to Fwd Step (Split stance)
4 x 6
D1
Half Kneeling Sled Push
3 x 20
D2
Bicycle Sit-Ups
3 x 12
A1
90/90 Knee push down
1 x 12
A2
90/90 Hip Opener
1 x 12
A3
All 4's Shoulder Rotation against wall
1 x 12
A4
Air Squat
1 x 15
A5
Ankle Mobility Side
1 x 12
A6
Shoulder Roll
1 x 12
B1
Plyo Hops
4 x 12
B2
Tennis Ball Wall Ball
4 x 30
C
5-10-5 Sprints
4 x 1
D
Cone Drill
3 x 3
E
AB Roller
3 x 12
Dani Fuertes
Played D1 Water Polo at Siena College. Also played for Puerto Rico's Junior National Team PAN AM & World Championship. Played High School Varsity Water Polo from 6-12 grade. Was Senior Captain and help lead team to States mulitple years. Winning Sophomore Year. Been training athletes since 2019. From lower school to college, to club sports. I want to help any and all athletes.
