February 18, 2020
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username: greggallina@gmail.com
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DAY 3
Plyometrics - Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
PLYOMETRICS - Foundation
1. Pogo Jumps - 2 x 10 -VIDEO
2. Squat Jumps - 2 x 10 - VIDEO
3. Power Skips - 4 x 20 yards (2 height / 2 distance) - VIDEO
4. Power Bounds - 4 x 20 yards (2 height / 2 distance) - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you do dips (see video) for 10 repetitions and then move straight into 10 facepulls.**
1.A. Dips - 3 x 10 - VIDEO
1.B. Facepulls - 3 x 10 - VIDEO - if you don't have a band, do the movement without, squeeze & hold the contraction
2. Chin Ups - 3 x 10 max- VIDEO
3. Decline Push Ups - 3 x 10 - VIDEO
4. Renegade Rows- 3 x 10 - VIDEO
TRUNK
1. Prone Cobra - 2 x 60 seconds - VIDEO
CONDITIONING
1. Jump Rope - 750 Skips
**To view video, you may need to provide a username and password.
username: greggallina@gmail.com
password: greggallina
DAY 3
Plyometrics - Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
PLYOMETRICS - Foundation
1. Pogo Jumps - 2 x 10 -VIDEO
2. Squat Jumps - 2 x 10 - VIDEO
3. Power Skips - 4 x 20 yards (2 height / 2 distance) - VIDEO
4. Power Bounds - 4 x 20 yards (2 height / 2 distance) - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you do dips (see video) for 10 repetitions and then move straight into 10 facepulls.**
1.A. Dips - 3 x 10 - VIDEO
1.B. Facepulls - 3 x 10 - VIDEO - if you don't have a band, do the movement without, squeeze & hold the contraction
2. Chin Ups - 3 x 10 max- VIDEO
3. Decline Push Ups - 3 x 10 - VIDEO
4. Renegade Rows- 3 x 10 - VIDEO
TRUNK
1. Prone Cobra - 2 x 60 seconds - VIDEO
CONDITIONING
1. Jump Rope - 750 Skips
