Floor Jumps And Explode Up

Land softly lower the body and repeat the jumping motion.

Floor jumps and explode up.

Push your hips back and drop your butt down into a squat as you touch the floor with the med ball b. At the top tap your feet together c. Both legs should be bent at a 90 degree angle at the bottom of the lunge. Step off the edge with one foot.

Renegade rows start in high plank each hand holding on to a dumbbell that is resting on the floor. Depth jumps are extremely intense so start out using a small step then build up to a higher surface. Begin on top of the step facing the edge. Land on the ground with both feet and immediately explode up into a vertical jump.

Pull the elbows back and use the arms to explosively burst or jump up. Reach the arms overhead as the feet leave the floor. Plyo reverse step or lunge with jump. Step back up onto the step or box and set yourself before performing the next.

1 stand tall with your feet hip distance apart. Hands are in front of the chest hand on fist. Lower the body into a squat position. Stand tall with the feet shoulder distance apart.

Set up a circuit of 30 to 50 total reps for example 10 overhead throws to a wall 5 reps each side of rotational throws 5 scoop throws and 10 slams into the floor repeated for 3 to 5 rounds. 2 lower the back knee slightly and jump to switch the feet. Take a large step forward with one foot and lower your body toward the floor. As you stand up explode up and jump as high as you can bringing your arms overhead.