March 28, 2020
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DAY 19
Plyometrics - Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
PLYOMETRICS
1. Pogo Jumps - 2 x10 seconds -VIDEO
2. Squat Jumps - 2 x 10 seconds - VIDEO
3. Lunge Jumps - 2 x 10 seconds - VIDEO
4. Power Skips - 4 x 20 yards (2 height | 2 distance) - VIDEO
5. Power Bounds - 4 x 20 yards (2 height | 2 distance) - VIDEO
6. Box Jump - 8 x 1 - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you do the push ups (see video) for 10 repetitions and then move straight into prone blackburns.**
1.A. Wide Grip Pushups - 5 x 10 - VIDEO
1.B. Prone Blackburns - 5 x10 - VIDEO
2. Neutral Grip Pullups - 3 x max - VIDEO
3. Staggered Pushups - 4 x 10 - VIDEO
4. Wall Walks - 3 x 5 - VIDEO
TRUNK
1. Sprinter Situps - 3 x 20 - VIDEO
**To view video, you may need to provide a username and password.
username: greggallina@gmail.com
password: greggallina
DAY 19
Plyometrics - Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
PLYOMETRICS
1. Pogo Jumps - 2 x10 seconds -VIDEO
2. Squat Jumps - 2 x 10 seconds - VIDEO
3. Lunge Jumps - 2 x 10 seconds - VIDEO
4. Power Skips - 4 x 20 yards (2 height | 2 distance) - VIDEO
5. Power Bounds - 4 x 20 yards (2 height | 2 distance) - VIDEO
6. Box Jump - 8 x 1 - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you do the push ups (see video) for 10 repetitions and then move straight into prone blackburns.**
1.A. Wide Grip Pushups - 5 x 10 - VIDEO
1.B. Prone Blackburns - 5 x10 - VIDEO
2. Neutral Grip Pullups - 3 x max - VIDEO
3. Staggered Pushups - 4 x 10 - VIDEO
4. Wall Walks - 3 x 5 - VIDEO
TRUNK
1. Sprinter Situps - 3 x 20 - VIDEO
