Plyo Speed
Apowerhouseaph@gmail.com
Welcome to the Speed 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 Hip Opener
1 x 12
A2
Kneeling T-Spine
1 x 12
A3
Adductor Rock Hip Walkout
1 x 12
A4
Heel Clicks
1 x 12
A5
Cat Cow
1 x 12
A6
Ankle Mobility Side
1 x 12
B1
A Skips
3 x 20
B2
Single Leg Bounds
3 x 20
C1
Plyo Hops to Front step
3 x 10
C2
Banded 2 Step
3 x 3
D
Sprints
5 x 10
A1
90/90 Hip Opener
1 x 12
A2
Kneeling T-Spine
1 x 12
A3
Adductor Rock Hip Walkout
1 x 12
A4
Heel Clicks
1 x 12
A5
Cat Cow
1 x 12
A6
Ankle Mobility Side
1 x 12
B1
A Skips
2 x 20
B2
B-Skip
2 x 20
B3
Power Skip
2 x 20
B4
Single Leg Bounds
2 x 20
C
Banded 1 Step
3 x 10
D
Box Switch
3 x 6
E
Sled Sprints
5, 10, 15, 20
A1
90/90 Hip Opener
1 x 12
A2
Kneeling T-Spine
1 x 12
A3
Adductor Rock Hip Walkout
1 x 12
A4
Heel Clicks
1 x 12
A5
Cat Cow
1 x 12
A6
Ankle Mobility Side
1 x 12
B1
A Skips
2 x 20
B2
C- Skips
2 x 20
B3
March Bounce
2 x 20
B4
2 Drill
2 x 20
C1
Resisted Stand Still Sprints
4 x 12
C2
Banded A Skips
3 x 12
D
Push up Sprint
3 x 15
E
Banded SL Hinge to Start Sprint 3 Steps
3 x 3
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.
