Strongbyscience
This program is designed to help get you ready for higher impact, plyometric training. By mixing low level, extensive plyometric training means and higher tension loading through isometrics and controlled tempo movements, this program is designed to help set your performance base.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Isometric BW Lunge (heel raised)
3 x 20
A2
Hip Bridge March (BW)
3 x 20
B
Hop Skips
3 x 8
C
Frog Hops
3 x 6
D
Sprinter Jump
3 x 5
E
BW Slow Lowering Step Down
3 x 4
F
Double Leg Slow Lower Calf Raise
2 x 10
G
BW Outside Leg Calf Raise
2 x 15
Recovery
H
BW stretch 1
A
Isometric BW Lunge (heel raised)
3 x 25
B1
Single Leg A Skip
3 x 5
B2
Twist Skips
2 x 10
C
Hop Steps
2 x 10
D
Alternating Mini Bounds
2 x 10
E
Drop Jump Natural Rebound
4 x 2
F
BW Hand Supported Iso Single Leg Squat
3 x 25
G
Horizontal Iso Calf March
3 x 10
H
Hand Assisted Sissy Squats
2 x 15
Recovery
I
Stretch series
A1
Squat Hinge Prep
2 x 10
A2
Hip Bridge Hamstring March
3 x 8
B
Backwards Hops
2 x 10
C
Rhythm Jumps
3 x 6
D
Two Foot Lateral Hops
2 x 10
E
BW Hand Supported Single Leg Lunge
3 x 10
Recovery
F
Lower Body Band Stretch
Each stretch is held for about 30 seconds. You can use a towel, rope or whatever if you don't have a band
