Plyometric Foundations
Holistic Fitness
Plyometrics, Strength & ConditioningThis program is designed to give you all the tools you need to make plyometrics a part of your training. You will develop the foundational skills you need to improve your strength, athleticism and prevent injuries.
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Pull-Up
4 x 6
B2
Incline DB Bench Press
4 x 6
B3
Back Squat
4 x 6
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B
Two Foot Ankle Hop
2 x 10
C
Single Leg Side to Side
2 x 20
D
Lunge Hold
2 x 5
E
Split Squat Jump
2 x 5
F
Jump and Reach
2 x 5
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg , Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
1-Arm DB Row
4 x 6
B2
DB Bench Press
4 x 6
B3
Bulgarian Split Squat
4 x 6
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B
Two Foot Ankle Hop
2 x 10
C
Single Leg Side to Side
2 x 20
D
Single Leg Bridge
2 x 5
E
Single Leg Push Off
2 x 15
F
Broad Jump
2 x 5
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Neutral Grip Pullup
4 x 4
B2
DB Shoulder Press
4 x 4
B3
Hex Bar Deadlift
4 x 4
Christopher Walker
Is a professional performance coach with experience that spans a decade in strength and conditioning and personal training. Known for well balanced fitness programs and an outstanding client service mentality. He combines scientific programs with thoughtful accommodations and ongoing support.
If you have never committed to plyometrics, I invite you to be amazed at how they improve your strength and performance in the gym and on the playing fields.
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