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!
ALTERNATIVE STRENGTH & MOBILITY WORKOUTS:
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