Plyometric workout

By Luna Collacchi

	Intermediate (2-3 years)
	23 minutes/day
	Athletic Performance
	Box, Bodyweight, Other, Suspension (TRX) Show More

Average Exertion

Average Cardio Intensity

The kind of exercise for professional athletes or people that wants to improve plyometrics for any

reason, from obstacle races, diving, football, rugby, basketball, volleyball or any other sport that requires jumping.

This exercise can be done one a week as an integration for people with specific sports training, or it can be

integrated once a week to strength training workouts.

Important: Plyometric workouts require maximum attention. make sure you are working out with a proper floor,

that you wear appropriate shoes and that you have enough space for landing and eventually falling without

getting hurt.

Description

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 45s between rounds
1A.Box Jump	3 rounds	10 reps	0s
1B.Mountain Climber See Exercise Notes	3 rounds	30 reps	0s
1C.Standing Long Jump	3 rounds	5 reps	45s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Lateral Barrier Jumps See Exercise Notes	3 rounds	5 reps	0s
2B.Clapping Pushup	3 rounds	5 reps	0s
2C.Suspension Single Leg Squat See Exercise Notes	3 rounds	5 reps	60s
Circuit #3 - 2 rounds Rest 30s between rounds
3A.Lying Floor Leg Raise	2 rounds	10 reps	0s
3B.Twisting Floor Crunch	2 rounds	10 reps	30s

Date Created: 12/31/2018, UTC

Last Updated: 5/20/2020, UTC

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