Today is the first week of the 12 Minute Athlete September Plyometrics Challenge!
If you missed the post where we shared the details about this challenge, as well as why we all should be working on building power and explosiveness, check out this post.
Plyometrics Challenge Week 1 Exercises
Perform three rounds:
- 10 Long jumps
- 20 Squat jumps
- 25 Tuck jumps
- 30 Jump lunges
- 10 Squat tuck jump combos
Here’s how to do the exercises:
Stand with your feet about hip-width apart. Bend your knees, then jump explosively as far forward as you can. Land in a full or parallel squat. Repeat, trying to go as far as possible.
Stand with your feet slightly wider than shoulder-width apart in a parallel squat. Jump up as explosively as you can, then land in a squat again. Immediately jump back up again, without pausing.
Stand with your feet hip-width apart, then jump up as high as you can, tucking your knees into your chest as you do so. Land and repeat as fast as you can, trying not to pause in between the jumps.
Start in a lunge position with your rear knee touching or almost touching the floor. Jump up explosively and switch legs so that your rear leg is in the front and front leg is in the rear. Repeat on the other side.
Squat Tuck Jump Combos
Stand with your legs hip-width apart and your toes pointed slightly outward. Squat down as low as you can, then explode upwards as you bring your knees towards your chest. Land back in a squat position and repeat immediately.
Remember to post your workout videos or photos to our Facebook group and tag #12MAplyometrics and @12minuteathlete on social media.