Beginning Plyo Program

Week 1-4 (Week 5 no weights on Friday, test vertical leap)


· Ankle Hops 3 sets x 30 reps

· Line Jumps 3 sets x 15 reps

Front/back, side/side, running man

· Full Squats 3 sets x 27 reps Try one of each position (Neutral stance, Narrow stance, Wide Stance), or Toes in or toes out, or right foot forward or left foot forward. Use this diagram as a guide, or reference the next video. There are 27 types of squats. Try one of each and see if you can do 3 sets.

· Snatch Grip Deadlifts 2-3 sets x 10-12 reps

· Push Ups 3 sets x 9 reps (one of each, review video)

Same configuration as the squats, but swap hands with feet.