Powerhouse Gym

These 3 Plyometric Sequences Will Make You Powerful! You’ll do a low impact lead-up to each plyometric movement. 1) Box Jumps Low Impact Lead-up: 30 Calf Raises & 10 Squats Box Jumps: Stand in front of a plyo box. Bend your knees, swing your arms and jump onto the box landing heel to toe with soft knees. Step off the back. Do 5-10.
2) Bounding Low Impact Lead-up: 30 Step Touches (Step side-to-side, right/left.) 30 Short Bounds: Add bounce and speed to the step touch so you leap to the side.
15 Long Bounds: Slow things down and try to increase the distance you cover. 3) Ski Jump Low Impact Lead-up: 15 Narrow Stance Squats. Stand with your feet together and squat. Press through your heels and swing your arms. 10 Ski Jumps: Do the narrow squat, but add power! Push through your legs so you spring up and hop to the side. Land softly and freeze momentarily before swinging and springing to hop the other direction. 4) Forward Leap/Long Jump Low Impact Lead-up: 10 Long Stride Walk-ups. Imagine you are walking over a huge puddle. Take two strides, right/left, to get over the puddle. Walk back to start and stride forward left/right. 10 Long Leaps: Add spring to your long stride to hop over the puddle right/left, then left/right.
5 Long Jumps: Clear the “puddle” with a two-footed long jump. Start in a squat. Swing your arms to spring forward. 5) Clapping Push-up Low Impact Lead-up: 15 Push-ups on your knees. 5 Plyo Push-ups: Add spring by pressing your hands into the ground on the downward phase and blocking through your shoulders on the way up . Clap when you get to the top of the movement.
5 Plank Plyo Push-ups