Use this total-body power workout to increase your explosiveness on the field or on the court.
Training
Movement Prep
| Movements | Sets | Reps | |
| Glute Bridge - Marching | 01 | 06 reps each | |
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| Hip Abduction - Sidelying | 01 | 10 reps each | |
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| Tinioca | 01 | 10 reps each | |
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| Trunk Rotation - Standing | 01 | 06 | |
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| Drop Lunge | 01 | 06 reps each | |
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| Knee Hug to Forward Lunge - Elbow to Instep | 01 | 06 reps each | |
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| Lateral Lunge - Moving | 01 | 06 reps each | |
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| Inverted Hamstring Stretch (Backward) - Endurance | 01 | 06 reps each | |
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| Heel to Butt - Moving Forward with Arm Reach | 01 | 06 reps each | |
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| Base Pogo - Side to Side Over Line | 02 | 05 seconds each | |
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Medicine Ball
| Movements | Sets | Reps | |
| Medicine Ball - Chest Pass - Kneeling | 01 | 10 reps each | |
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| Medicine Ball - Overhead Throw - Kneeling | 01 | 10 reps each | |
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| Medicine Ball - Perpendicular Throw - Kneeling | 01 | 10 reps each | |
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| Medicine Ball - Parallel Throw - Kneeling | 01 | 10 reps each | |
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Plyometrics
| Movements | Sets | Reps | |
| Squat Jump - Countermovement Stabilize - Endurance | 01 | 05 reps each | |
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| Base Pogo - In Place | 01 | 08 reps each | |
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| Power Skip - Vertical | 01 | 05 reps each | |
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| Lateral Bound - Quick & Stabilize - Soccer | 01 | 04 reps each | |
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Strength Superset
| Movements | Sets | Reps | |
| Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset. |
| Quad / Hip Flexor Stretch - Kneeling - Endurance | 04 | 05 reps each | |
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| Squat Jump - Continuous | 04 | 04 reps each | |
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Strength Circuit #1
| Movements | Sets | Reps | |
| Circuit: Perform each movement in succession with little or no rest between moves. |
| Lat Stretch - Rack | 04 | 06 reps each | |
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| Pull Up - Neutral Grip | 04 | 05 reps each | |
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| Medicine Ball - Overhead Slam | 04 | 04 reps each | |
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| Reverse Crunch - Stability Ball | 02 | 05 reps each | |
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| Romanian Deadlift - Dumbbell 2 arm / 1 leg | 02 | 06 reps each | |
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Strength Circuit #2
| Movements | Sets | Reps | |
| Circuit: Perform each movement in succession with little or no rest between moves. |
| Pec Stretch - Rack | 02 | 06 reps each | |
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| Bench Press - Incline Dumbbell | 02 | 06 reps each | |
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| Push-up - Plyometric Bench | 02 | 04 | |
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| Lateral Flexion (Off Bench) | 02 | 08 reps each | |
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| Rotational Row - 1 Arm Cable Kneeling | 02 | 05 reps each | |
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| Front Squat - Barbell | 04 | 05 | |
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Regeneration
| Movements | Sets | Reps | |
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| Foam Roll - Pecs | 1 | 1 minute each | |
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| Foam Roll - Adductor | 1 | 1 minute each | |
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| Foam Roll - Hamstring | 1 | 1 minute each | |
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| Quad / Hip Flexor Stretch - Kneeling - Endurance | 1 | 10 reps each | |
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| Rope Stretch - Straight Leg Hamstring | 1 | 10 reps each | |
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| Foam Roll - IT Band | 1 | 1 minute each | |
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© Core Performance
Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.
