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Lower-Body Plyometric Blast

Jump and power movements to enhance lower-body explosiveness.

30 min
None
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Benefits

  • power
  • speed
  • plyometrics
  • leg strength

Exercise Breakdown

Tuck Jumps

4x10 • Rest 60 seconds

Jump bringing knees toward chest, land softly.

Broad Jumps

4x8 • Rest 60 seconds

Jump forward maximally, reset and repeat.

Skater Jumps

4x12 (6 per side) • Rest 45 seconds

Leap laterally from side to side, land on one leg.

Jump Lunges

4x12 (6 per leg) • Rest 45 seconds

Alternate legs midair, land softly.

Single-Leg Hop (alternating)

3x10 each leg • Rest 45 seconds

Hop in place with controlled landing on one leg.

Calf Plyo Jumps

3x15 • Rest 30 seconds

Small fast jumps using calf muscles only.

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