Step Ups With A Hop: All On One Leg, Then The Other |
Push |
Plyometrics |
Intermediate |
Plyo / Step-up Boxes |
Legs, Glutes, Quadriceps, Hamstrings |
Box Jumps: High Level |
Push |
Plyometrics |
Elite |
Wooden Plyo Box |
Legs, Hips |
Box Drop w/ Second Jump |
Push |
Plyometrics |
Athletic |
None required |
Legs, Core |
Box Jump, Eurostep Finish |
Push |
Plyometrics |
Athletic |
None required |
Legs |
Jumping Jack Bosu Burpee |
N/A |
Plyometrics |
Elite |
Bosu Ball |
Chest, Legs, Shoulders |
Box Drop, Lateral Rebound |
Push |
Plyometrics |
Athletic |
None required |
Legs |
Knee Tucks w/ Grab Bag |
Pull |
Plyometrics |
Athletic |
None required |
Legs, Core |
90 Box Drops |
Push |
Plyometrics |
Athletic |
None required |
Legs, Core |
Basketball Up/Overs w/ Grab Bag |
Push |
Plyometrics |
Athletic |
None required |
Legs |
Jump Pull Up |
N/A |
Plyometrics |
Elite |
Pull Up Bar Attachment |
Legs, Back, Lats |
Box Jumps: Low Level |
Push |
Plyometrics |
Intermediate |
Wooden Plyo Box |
Legs, Hips |
Split Jump, Box Drop w/ Second Jump |
Push |
Plyometrics |
Athletic |
None required |
Legs, Core |
Side to Side Step-Overs |
Push |
Plyometrics |
Intermediate |
Plyo / Step-up Boxes |
Legs, Quadriceps, Glutes, Hamstrings |
Jump Squat |
Static |
Plyometrics |
Elite |
None required |
Legs, Glutes, Calves |
Basketball Up/Overs |
Push |
Plyometrics |
Athletic |
None required |
Legs |
Jumping Jack Bosu Burpee Overhead Lockout Lunge |
N/A |
Plyometrics |
Elite |
None required |
Legs, Chest, Shoulders |
Split Jump |
Push |
Plyometrics |
Athletic |
None required |
Legs, Core |
Box Jumps: Medium Level |
Push |
Plyometrics |
Athletic |
Wooden Plyo Box |
Legs, Hips |
Jumping Lunge |
N/A |
Plyometrics |
Elite |
None required |
Legs, Hamstrings, Glutes |
Step-Ups: Inside Squat Rack Cage |
Push |
Plyometrics |
Athletic |
Squat Cage with Safety Bars |
Arms, Legs, Hips, Core |
Pogo Jumps |
Push |
Plyometrics |
Athletic |
None required |
Legs |
Box Jump, Jump Step Stop No Dribble |
Push |
Plyometrics |
Athletic |
None required |
Legs |
Pop Squats |
N/A |
Plyometrics |
Intermediate |
None required |
Hips, Legs, Glutes |
Skaters |
Push |
Plyometrics |
Intermediate |
None required |
Hips, Legs, Quadriceps, Hamstrings |
Jump Turns |
Push |
Plyometrics |
Athletic |
None required |
Legs |