M.I.T. Power Production Plyo's
A) Warm Up: 6 minutes Dynamic total body stretching
B) Slam Ball (on a rope) Wall Rebound Chops
1) Side to Side Slams (with back to wall) x 10 seconds
4 sets with 50 sec recovery
2) Diagonal Wood Chops (with back to wall) x 10 seconds
4 sets with 50 sec recovery
C) Medicine Ball Wall Throws
1) Stagger stance Chest Press with back arm while driving off of back leg through front leg (explode/no rebound) x 4 reps
* Load torso with slight counter twist
* Alternate stagger (and thus pressing arm) each set
2) Stagger stance Forward Hip Toss from back hip driving off of back leg and stepping forward into opposite stagger.
* Keep hips and shoulder (mostly) square to wall.
* The step forward is a quick shuffle with the front leg moving back.
3) Lateral side Toss with Rebound x 6 reps
* Single Side Per Set
* Using absorption of rebound to "load" with counter twist
4) Stagger Stance Windmill FLOOR Slams x 6 ea. side
* Begin at back hip. Windmill up to head. Pull down to floor outside of front foot. Alternate stagger and repeat from opposite hip back.
D) Broomstick Twisting Lunges x 90 feet (length of b-ball court)
* Fully extended, deep lunges
* Twist torso in direction of Front Leg. Left Leg Twist Left.
* Stick Across Shoulder with Arms Extended.
* SLIGHT downward twist toward front leg.
E) 4 Core Circuits
1) Starfish T-Rolls (with leg raise but w/out push-up) x 12 reps
2) Alternating Super women (raise opposite arm & leg) (right arm left leg) x 12 reps
3) Supine Single Leg V-Ups with a Twist (reach outside leg) x 12 reps
4) Hamstring Bridge Hip Lifts (6 each leg) or x 12 reps
5) Recovery x 60 sec's
***Numbers 1 & 2 can be done from either the elbow or high plank positions.
B) Slam Ball (on a rope) Wall Rebound Chops
1) Side to Side Slams (with back to wall) x 10 seconds
4 sets with 50 sec recovery
2) Diagonal Wood Chops (with back to wall) x 10 seconds
4 sets with 50 sec recovery
C) Medicine Ball Wall Throws
1) Stagger stance Chest Press with back arm while driving off of back leg through front leg (explode/no rebound) x 4 reps
* Load torso with slight counter twist
* Alternate stagger (and thus pressing arm) each set
2) Stagger stance Forward Hip Toss from back hip driving off of back leg and stepping forward into opposite stagger.
* Keep hips and shoulder (mostly) square to wall.
* The step forward is a quick shuffle with the front leg moving back.
3) Lateral side Toss with Rebound x 6 reps
* Single Side Per Set
* Using absorption of rebound to "load" with counter twist
4) Stagger Stance Windmill FLOOR Slams x 6 ea. side
* Begin at back hip. Windmill up to head. Pull down to floor outside of front foot. Alternate stagger and repeat from opposite hip back.
D) Broomstick Twisting Lunges x 90 feet (length of b-ball court)
* Fully extended, deep lunges
* Twist torso in direction of Front Leg. Left Leg Twist Left.
* Stick Across Shoulder with Arms Extended.
* SLIGHT downward twist toward front leg.
E) 4 Core Circuits
1) Starfish T-Rolls (with leg raise but w/out push-up) x 12 reps
2) Alternating Super women (raise opposite arm & leg) (right arm left leg) x 12 reps
3) Supine Single Leg V-Ups with a Twist (reach outside leg) x 12 reps
4) Hamstring Bridge Hip Lifts (6 each leg) or x 12 reps
5) Recovery x 60 sec's
***Numbers 1 & 2 can be done from either the elbow or high plank positions.