notes
A speed-focused session to improve acceleration, change of direction, and plyometric skills using bodyweight exercises.
9
mvmts
25
sets
curated by
architect
movements
Circuit WU — 2 rounds
01
spiderman lunge with rotation
set 1
intensity
75%
set 2
intensity
75%
02
scorpion stretch
set 3
intensity
75%
set 4
intensity
75%
03
couch stretch
set 5
intensity
75%
set 6
intensity
75%
04
falling start sprint
set 7
intensity
85%
reps
5
set 8
intensity
85%
reps
5
set 9
intensity
85%
reps
5
set 10
intensity
85%
reps
5
05
broad jump
set 11
intensity
77%
reps
8
set 12
intensity
77%
reps
8
set 13
intensity
77%
reps
8
Superset — 3 rounds
06
lateral bound (skater jump)
set 14
intensity
72%
reps
10
set 15
intensity
72%
reps
10
set 16
intensity
72%
reps
10
K
created by
kayden knapp
@tbpmad