Week 4 Strength & Plyometrics!

It's time to get serious...  Last week, we introduced dumbbells. This week, we add mini bands and plyometrics to crank things up a notch!  

Strength: Mini Bands

Equipment: 2 Mini Bands (light & medium)


Warm-up for 3-5 minutes with gentle cardio & mobility


Complete 12-15 reps of the following exercises:

1. Banded Runner's March

2. 2-Band Plank Side Walk

3. Banded Speed Skater

4. V-Sit with 1-Arm Row

5. Standing Booty Press

6. Donkey Kicks (alternate: Mountain Climbers)


Repeat 1-2 more times for a complete session!

View on YouTube


Don't have the right equipment?  Looking for something harder / easier / longer / shorter?  Check out Coach Mary Kelley's YouTube channel for dozens of alternative sessions!

Please note: This week's Mobility session was LIVE & the recording is available here.

Strength & Plyometrics: 

Plyometrics (jumping or explosive exercises) are a great way to build power and speed...  however, they increase an athlete's injury risk. ONLY try the exercises below IF you can complete non-jumping versions of each with great form, and without pain.  Otherwise, modify exercises to avoid explosive movements.

Complete 2 sets of each exercise:

- 20-30 x 1-Leg Hops

- 8 Burpees
- 10 Tuck Jumps
- 10 Superman Push-Ups (not plyo)
- 10 Jump squats
- 20 Low Row (TRX or Cable Rower - not plyo)
- 10 Speed Skaters