5 years ago

Explosive Repeats


Explosive Repeats

Warm Up

Activation 

1a. 4 Way Foot Activation 30sec each way, per foot

1b. Mini Band Clams 15 each side

1c. Mini Band Lateral Walks 15 each way

1d. Mini Band Fwd/Bck Walks 15 each way

1e. Mini Band Cross Over Steps 15 each way

1f. Dynamic Belly Press – 15 reps per side

*1 set of each

SAQ

1a. Lateral Carioca 100ft

1b. Forward Carioca 100ft

1c. Backward Carioca 100ft

*2 sets of each drill with 1-2 minutes between sets

Explosive Repeats

1. Multidirectional Shuffle  5-10sec AFAP (as fast as possible)

20-60sec OFF for 5-10 rounds

3-5 minutes OFF

2. Staggered Stance Jumps 5-10sec Jump as high as possible

20-60sec OFF for 5-10 rounds

3-5 minutes OFF

3. Bobcat pops 5-10sec AFAP (as fast as possible)

20-60sec OFF for 5-10 rounds

3-5 minutes OFF

4. Dynamic Med Ball Partner Throws 5-10sec AFAP (as fast as possible)

20-60sec OFF for 5-10 rounds

Done!

***Just like any workout, you can and should manipulate the variables, like exercise selection, reps, volume, rest, etc to match your personal goals.

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