DAY 4: Lower Body Plyos
Warm up:
Banded Glute KickBacks – 12 reps per leg
Banded Hip Abductions – 12 reps per leg
Repeat 2-3x
Superset #1:3-4 sets
BB Alternating Skater Lunges with Jump Squat – 12 reps
Box squat to jump – 15 reps
Superset #2: 3-4 sets
Banded Hip Thrust with Abduction – 15 reps
Single Leg Glute Bridges – 10 reps per leg
Superset #3: 3-4 sets
Sled Push
Sled push with glute kickback – 10 reps per leg (all one left first, then switch legs going back)
Circuit #4: 3-4 sets
Power Step Ups – 12 per leg
Straddle Bench Jumps – 15 reps
Bulgarian Split Jumps – 10 per leg