BFS Aux_2cSprint_2cPlyoWork

Report
Valhalla Vikings
BFS
- Plyometric
- Sprint Work
- Auxiliary Exercises
Lower Body Plyometric’s
(EXRX.net)
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Squat Jumps
Power Skips
Tuck Jumps
Box Jumps
SL Squats
SL Jumps
Jump Rope
Bounds
Vertical Jumps
Stair Jumps
Hurdle Jumps
Split Jumps
Box Jump March
– High/Med/ Low
• Lateral Hurdle Jumps
• Lateral Box Jumps
• Lateral SL Hops
• Kettle Bell Swings
• Hurdle Work (Linear & Lateral)
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1 in’s
2 in’s
Jumps
Hops…
Depth Jumps (Variations)
Turtle Roll & Jump
RB High Knee Run
RB Later Shuffle
RB Kick Slide
Quick Bench Jumps (Lat.)
Upper Body Plyometric’s
(EXRX.net)
• Clap Push-ups
• Trunk Rotations w/ JMM
Bar
• Med. ball SL wood chops
• Med. Ball Diagonal Wood
Chops
• Depth Push Ups
• Med. ball push ups
• One arm push up
• Med. ball chest passing
• Laying down chest throw
• One arm Med. ball throw
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Med. Ball side toss
Burpies
Bear Crawl (Fwd,
Backward & Lateral)
Crab> Roll> Sprint
Sprint Work
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Uphill Sprints
Resistance Band Sprints
10 yard bursts
20 yard bursts
30 yard bursts
40 yard bursts
Bleachers
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Sprint
Jump
SL Hops
Bear Crawl
• Speed Ladder
Shoulders
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Military Press
DB Military Press
Front Raise (Cable/DB/Bands)
Side Raise (Cable/DB/Bands)
Steering Wheel (Plate)
Upright Rows (Neck)
Rev. Fly’s (DB)
Alt. Cable Press
Alt. KTB Press
Anti-Gravity Press (Curl Bar)
Internal Rotation
(Cable/DB/Bands)
• External Rotation
(Cable/DB/Band)
• Seated Lat Raise (DB)
• Push Press (Bar/ DB)
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Scaption (DB)
Band Pull Apart
Cable Face Pull
Rotating DB Military Press
KTB Pirate Ships
Incline Bench Straight Raise
(Curl Bar)
• 4 Way Neck Machine
Chest
• DB Bench
• Dips
• Incline DB Bench
(Chest)
• Push Up/ Variations
(Chest)
• Plate push ups (Chest)
• DB Fly’s- flat bench
(Chest)
• DB Fly’s- Incline Bench
(Chest)
• SA Linear Jammer or
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JMM’s
Flat Bench Around the
Worlds
Bent Arm DB Pull-Over
Cable Cross (Minor &
Major)
Decline DB Bench
Decline DB Fly’s
Back
• T- Bar Row/ Variations
• Lat. Pull-downs/ Push
Downs
• Cable Rows
• Bent Over Row (Bar/DB)
• DB Incline Row
• Incline Bench Pull (Curl
Bar)
• Swiss Ball Caterpillars
• Swiss Ball Leg Raises
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Back Extensions
Lunge & Twist
Homeruns
Pull Ups/ Variations
Modified Pull Ups
Kettle Bell Rows
One Arm Row (DB)
Alt. Renegade Row
Legs
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Glute Ham Raise
Straight Leg Dead Lift (DB)
Lunges (DB)
Push Press (Bar)
Jerk Press (Bar)
Snatch (DB/Bar)
Balance Drills (Discs)
Leg Press
Single Leg Press

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