Warm-up -
5 min Swiss Ball Balance Drill (seated)
5 min Swiss Ball Balance Drill (knees on)
Workout -
5 sets of each:
20 plyo box jumps 15"
20 box jumps AHiAP
20 weighted situps AHAP
Post consecutive plyo jumps, height of box jumps & weight used for situps to comments.
Plyo Box Jumps are much different from our standard box jump. To get the plyometric effect, you have to strive for a pre-stretch response. The pre-stretch response is the automatic guarding (or, reflex) action of connective tissues once rapid force is applied. If you can learn to time your jump with the pre-stretch response (that shakiness in Janetha's heel) you'll become more powerful. More power gives a person the ability to jump higher, run faster and be more athletic.
For AHAP Weighted Situps:
- You MAY lift your legs to complete the lift.
- You MUST remain in control of the movement at all times.
- Complete the move by sitting straight up with arms extended above head, bar perfectly above mid-line.
Lisa demos the most efficient way to determine your AHiAP Box Jump. Don't over-think this. Start lower than you normally would. Remember, there are 20 today. Save some energy for the end.
BTW - I cut it off early, but she got those jumps with 4 plates! STRONG work Lisa.
"Invictus." Do you see it? (Sunny)