Train and Transform: Plyometric Workout 2

Warm up: perform each exercise for 30 seconds

Side shuffle mini bounces
Standing knee to chest hip open
Open hip to front glute
Kneeling hip - hamstring reach
Kneeling hip - hamstring reach

Workout: perform each exercise for 60 seconds

180 air squat - sword to inside ankle
Kneel - kneel - jump to feet - squat - lateral jump
Full plank hold
Squat jumps narrow to wide - Hands inside and out of - explode squat jump
Lateral lunge jump in position drive jump to lateral
Full side plank
Prisoner tuck jumps deep squat to jump - reset
Frog Burpee to low jump
Full side Plank
Single leg squat jump (hop) - up mat - prisoner arms - turn jump back - change leg
Donkey kick - stand - jump butt kicks
Reverse plank hold
Burpee - basketball jump shot - one lateral jump - jump shot
Hands hips Depth jump wide- hold, explode- stand reset
Arms legs dynamic press up

Cool down: perform each exercise for 30 seconds

Side lunge push inside knee out with hand hold - reach over
Side lunge push inside knee out with hand hold - reach over
Pigeon - heel to bottom
Pigeon - heel to bottom
Wide leg elbows forward hold to leg to leg