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  • 4 Weeks Family Plyometric & Abs Program

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    Simon Linn
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    The document outlines a 4-week plyometric training program with exercises divided into rounds and sets. Each week focuses on different lower body explosive exercises such as squat jumps, box jumps, lunges, and pushups. Exercises are done in circuits with short rest intervals between sets and longer rest between rounds. The goal is to improve power, strength, and athletic performance through high-intensity lower body and full body plyometric exercises.

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    A family fitness program. *Adjust the reps, sets and weights based on individual fitness level.

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    The document outlines a 4-week plyometric training program with exercises divided into rounds and sets. Each week focuses on different lower body explosive exercises such as squat jumps, box jumps, lunges, and pushups. Exercises are done in circuits with short rest intervals between sets and longer rest between rounds. The goal is to improve power, strength, and athletic performance through high-intensity lower body and full body plyometric exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    4 views1 page

    4 Weeks Family Plyometric & Abs Program

    Uploaded by

    Simon Linn
    The document outlines a 4-week plyometric training program with exercises divided into rounds and sets. Each week focuses on different lower body explosive exercises such as squat jumps, box jumps, lunges, and pushups. Exercises are done in circuits with short rest intervals between sets and longer rest between rounds. The goal is to improve power, strength, and athletic performance through high-intensity lower body and full body plyometric exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    Week Days Round 1 Reps Sets Round 2 Reps Sets Round 3 Reps Sets

    Ankle Hops 10 2 Split Jump 10 2 Vertical Jumps 10 2


    Squat Jump 10 2 Skater Jumps 10 2 Plyo Lunge 10 2
    Monday Jumping Jacks 20 secs 2 Alternating Push Offs 10 2 Plank Jacks 10 2
    Mountain Climbers 20 secs 2 Plyo Pushups 10 2 Kneeling Squat Jump 10 2
    Front Box Jump 10 2 Vertical Jumps 10 2 Lateral Box Jump 10 2
    Week 1

    Intervals: 1 minute for sets, 5 minutes for Rounds


    Push up jacks 10 2 Mountain Climbers 20 secs 2 Reverse Lunge with Knee up 10 2
    Jumping Jacks 20 secs 2 Plyo Pushups 10 2 Tuck Jumps 10 2
    Thursday Kneeling Squat Jump 10 2 Frog Squat Jump 10 2 Alternating Push offs 10 2
    Plank Jacks 10 2 Crunches 10 2 Burpees 10 2
    Leg Tuck-ins 10 2 Overhand Pull ups 10 2 Single leg squats 10 2
    Intervals: 1 minute for sets, 5 minutes for Rounds
    Ankle Hops 10 2 Alternating Lunge Jump 10 2 Jumping Jacks 20 secs 2
    Squat Thruster 10 2 Squat Thruster 10 2 Plyo Lateral Lunge 10 2
    Mountain Climbers 20 secs 2 Pushup Jacks 10 2 Shoulder Tap Pushup 10 2
    Monday
    Burpee with tuck jump 10 2 Plank Jacks 10 2 Squat Depth Jump 10 2
    Push Offs 10 2 Vertical Jumps 10 2 V ups 20 secs 2
    Bicycle Crunches 10 2 Walking Lunges 10 2 Dips 10 2
    Intervals: 1 minute for sets, 5 minutes for Rounds
    Ankle Hops 10 2 Split Jump 10 2 Kneeling Squat Jump 10 2
    Front Box Jump 10 2 Lateral Box Jump 10 2 Plyo Lateral Lunge 10 2
    Week 2

    Wednesday Plank Jacks 10 2 Plyo Pushups 10 2 Scissor Jump 10 2


    Med-ball Situp Throws 10 2 Star Jumps 10 2 Shoulder Tap Pushup 10 2
    Vertical Jumps 10 2 Skater Jumps 10/2 2 Alternating Push offs 10 2
    Intervals: 1 minute for sets, 5 minutes for Rounds
    Alternating Lunge Jump 10 2 Single-leg Deadlift Jump 10 2 Barrier Jump 10 2
    Push up jacks 10 2 Squat Thruster 10 2 Clap Pushups 10 2
    Friday Double Leg Butt Kick 10 2 Plyo Pushups 10 2 Tuck Jumps 10 2
    Kneeling Squat Jump 10 2 Frog Squat Jump 10 2 Alternating Push offs 10 2
    Plank Jacks 10 2 Seated Box Jump 10 2 Tuck Jumps 10 2
    Intervals: 1 minute for sets, 5 minutes for Rounds
    Ankle Hops 10 2 Split Jump 10 2 Tuck Knee Jumps 10 2
    Double Leg Butt Kick 10 2 Shoulder Tap Pushup 10 2 Plyo Lateral Lunge 10 2
    Plyo Pushups 10 2 Broad Jump 10 2 Kneeling Squat Jump 10 2
    Monday
    Mountain Climbers 20 secs 2 Alternating Push Offs 10 2 Clap Pushups 10 2
    Single-leg Vertical Jumps 10 2 Single-leg Deadlift Jump 10/2 2 Squat Jump 10 2
    Barrier Jumps 10 2 Pike Jumps 10 2 V ups 20 secs 2
    Intervals: 1 minute for sets, 5 minutes for Rounds
    Front Box Jump 10 2 Vertical Jumps 10 2 Lateral Box Jump 10 2
    Push up jacks 10 2 Box Depth Jump 10 2 Reverse Lunge with Knee up 10 2
    Week 3

    Wednesday Jumping Jacks 20 secs 2 Plyo Pushups 10 2 Pike Jumps 10 2


    Kneeling Squat Jump 10 2 Frog Squat Jump 10 2 Alternating Push offs 10 2
    Tuck Knee Jump 10 2 Plyo Lunges 10 2 Vertical Depth Jump 10 2
    Intervals: 1 minute for sets, 5 minutes for Rounds
    Ankle Hops 10 2 Split Jump 10 2 Jumping Jacks 10 2
    Front Box Jump 10 2 Lateral Box Jump 10 2 Plyo Lateral Lunge 10 2
    Friday Plank Jacks 10 2 Plyo Pushups 10 2 Scissor Jump 10 2
    Mountain Climbers 20 secs 2 Skater Jumps 10 2 Alternating Push offs 10 2
    Vertical Box Jumps 10 2 Kneeling Squat Jump 10 2 Reverse Lunge with Knee up 10 2
    Intervals: 1 minute for sets, 5 minutes for Rounds
    Ankle Hops 10 2 Split Jump 10 2 Double Leg Butt Kick 10 2
    Star Jumps 10 2 Shoulder Tap Push-up 10 2 Plyo Lateral Lunge 10 2
    Plyo Pushups 10 2 Depth Broad Jump 10 2 Depth Pushups 10 2
    Monday
    Mountain Climbers 20 secs 2 Alternating Push Offs 10 2 Burpees 10 2
    Vertical Jumps 10 2 Russian Twist 10 2 Squat Jump 10 2
    Leg Tuck-ins 10 2 Dips 10 2 Underhand Chinup 10 2
    Intervals: 1 minute for sets, 5 minutes for Rounds
    Ankle Hops 10 2 Split Jump 10 2 Double Leg Butt Kick 10 2
    Squat Jump 10 2 Front Box Jump 10 2 Plyo Lateral Lunge 10 2
    Week 4

    Wednesday Mountain Climbers 20 secs 2 High Knees 20 secs 2 Plank Jacks 10 2


    Broad Jump 10 2 Plyo Pushups 10 2 Clapping Pushups 10 2
    Vertical Depth Jump 10 2 Barrier Jump 10 2 Stairs Squat Jumps 10 2
    Intervals: 1 minute for sets, 5 minutes for Rounds
    Ankle Hops 10 2 Alternating lunge jump 10 2 Jumping Jacks 10 2
    Squat Thruster 10 2 Squat thruster 10 2 Plyo Lateral Lunge 10 2
    Plyo Lateral Lunge 10 2 High Knees 20 secs 2 Plank Jacks 10 2
    Friday
    Mountain Climbers 20 secs 2 Pushup Jacks 10 2 Shoulder Tap Pushup 10 2
    Burpee with tuck jump 10 2 Flutter Kicks 10 2 Crunches 10 2
    Alternating Push Offs 10 2 Vertical Jumps 10 2 V ups 20 secs 2
    Intervals: 1 minute for sets, 5 minutes for Rounds

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