Plyometric Workout 1

Warm-up  (do whatever you like; bike , run, etc.)

Stretch (Get in a good 10 minutes of stretching)

 

Squats without weight………………………………………………………….10reps 3x

Side Lunges………………………………………………………….7 reps 3x

Squat Walks………………………………………………………….Length of Gym 2x

 

One-legged Squats………………………………………………………….7 reps each leg 3x

Two-legged vertical jump………………………………………………………….10reps

One-legged Isometric squat hold + jump………………………………………………………….hold squat for 15seconds, then jump 3 times on that one leg.

 

Lunge hold………………………………………………………….hold yourself in a lunge position, 1min 2x

Two-legged isometric squat + jump………………………………………………………….hold squat for 30sec, then jump 3 times with both legs

 

One-legged Leg Press………………………………………………………….10,10,8,8reps 4sets

Leg Curls (the machine for your hamstrings) ………………………………………………………….10reps 3x