GET PUMPED for Fall #9: Heavy Weights and Plyo
Added 2017-10-08 23:17:09 +0000 UTC***Equipment I use***
Weights: PowerBlock Sport 24 Pound Dumbbell Set: http://a.co/264fKbA
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Resistance Bands: Booty Bands Starter Set from the X Bands: http://a.co/26SuR7
Weighted Vest I occasionally use: Black vest is the Body Rock 10 lb vest https://shop.bodyrock.tv/products/bodyrock-vest?variant=6270175105 **I have this vest upside down and leather straps sewn over the elastics** Blue vest is the 12 lb Tone Fitness weighted vest: http://a.co/iweH2Xj
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
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GET PUMPED for Fall #9 heavy weights and plyo
16" plyo box
Heavy weights
Bosu
Warm up: 30:30
1. RL step up
2. LL step up
3. Plank hop to stand
4. Runners lunge reach
5. Swimmer arm burpees
6. Squat butt up to stand
Hiit set 50:10 1x
1. RL Kneeling Lunge to hang clean and press
2. Bear hold kickthroughs and decline plank hop
3. LL Kneeling Lunge to hang clean and press
4. Full release and reach Burpee
5. 3 switch lunges to split Lunge DL
6. 4 Plyo push-ups 4 chair lunges
7. RL Bulg drop weight bulg hop
8. 3 lizards on Bosu to pistol
9. LL bulg drop weight to bulg hop
10. RL Bosu curtsy lunge hops
11. Backload box squat to goodmorning
12. LL Bosu curtsy Lunge hops
Heavy weight Complex: 5 reps each 4x
1. Hang cleans
2. Push Presses
3. Backload step up rev lunge 5/leg
4. Surrenders
Hiit set 50:10 1x
1. RL Kneeling Lunge to hang clean and press
2. Bear hold kickthroughs to decline plank hop
3. LL Kneeling Lunge to hang clean and press
4. Full release and reach Burpee
5. 3 switch lunges to split Lunge DL
6. 4 Plyo push-ups 4 chair lunges
7. RL Bulg drop weight bulg hop
8. 3 lizards on Bosu to pistol
9. LL bulg drop weight to bulg hop
10. RL Bosu curtsy lunge hops
11. Backload box squat to goodmorning
12. LL Bosu curtsy Lunge hops
Plyo Even mini combo pyramids 8-2 reps
1. Bosu heel clicks
2. Bosu Spider knee push-ups to bunnny hops
3. OH Bosu squats to decline plank hops
Yoga flow cool and stretch
