Day 21 - Plyometrics/Strength

April 7, 2020

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DAY 21
Plyometrics - Strength

WARM UP
Warm up Protocol 2.0 - VIDEO

PLYOMETRICS - Unilateral Force Absorption
1. Single Leg Pogo Jump - 2 x 20 seconds -VIDEO
2. Single Leg Broad (land on two feet) - 8 x 1 each leg - VIDEO
3. Single Leg Double Broad (land on two feet) - 8 x 1 each leg - VIDEO
4. Single Leg Box Jumps - 4 x 1 each leg (focused landing on 1 leg) - VIDEO
5. Power Skips - 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 push ups (see video) for 10 repetitions and then move straight into 10 rows.**
1.A. Close Grip Push Ups "The Trayvonne Special" - 5 x 10  - VIDEO
1.B. Rope Inverted Row - 5 x 10 - VIDEO 
2. Pike Push Ups - 3 x 10 - VIDEO
3. Staggered Grip Pull Ups - 4 x 10 - VIDEO
4. Head Bangers- 3 x 10 - VIDEO

TRUNK
1. Plank - 3 x 60 - VIDEO
2.Hanging Knee Raise - 3 x 10 - VIDEO