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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.
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