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Amped-up plyo

Ball slam with lateral shuffle

Stand with feet shoulder-width apart, knees slightly bent, holding a medicine ball with both hands in front of chest, elbows bent by sides. Lift ball straight overhead, stretch, and then quickly slam the ball down to the ground as you shuffle to the left and back to center just in time to catch the ball. Do 5 reps; switch sides and repeat.

Lateral hop to chest pass

Stand with feet hip-width apart and staggered (left foot in front of right), knees slightly bent, holding a medicine ball with both hands in front of you, elbows bent by sides. Quickly hop out to right with right foot, moving left foot behind you, as you lower ball to outside of right hip. Immediately pivot and hop left foot out to left, as you rotate torso through center and perform a forward chest pass, tossing the ball over to your left. Do 5 reps; switch sides and repeat.

Kettlebell clean to forward lunge

Stand with feet hip-width apart and staggered (left foot in front of right), knees slightly bent, holding a kettlebell in front of your right shoulder, elbow bent by side, left arm extended out to side. Bring left arm forward, then back as you hinge forward from hips, swing kettlebell between legs, and then explode off your right foot into a forward lunge and clean (swinging kettlebell back up in front of shoulder). Do 5 reps; switch sides and repeat.

Single-leg lateral depth jump

Stand on a low step (or box), with feet shoulder-width apart, arms extended by sides. Bend knees slightly, and then hop sideways to the left off the step, landing on your right foot, with left foot lifted. Immediately bound out to left, landing on your left foot, with right foot lifted behind you. Do 5 reps; switch sides and repeat.

Lunge pivot to chest pass

Stand to the right of a step (or low box) with feet hip-width apart, knees slightly bent, holding a medicine ball in front of chest, elbows bent by sides. Lunge forward with left leg, immediately pivot and turn toward step, then lunge forward with right leg, placing foot on step, as you use both hands to pass medicine ball to someone in front of you. Do 5 reps; switch sides and repeat.

Plyometric push-up kick-through

Start in push-up position with hands placed in between two large kettlebells (or parallettes). Bend elbows to lower chest toward floor, and then hop hands up to grip kettlebell handles beside you. Immediately kick both legs forward, under your body, until they’re extended in front of you; tap your heels on the floor and return to push-up position. Repeat for 10 reps.

Strength train for flexibility

“When weak, muscles put up a guard to protect against injury, making them feel tight.”

Body
Fitness formula: release + stretch + activate

The recipe for mobility: release + stretch + activate

Body