Place a just below knee height sturdy step at the end of the battle ropes.
Hold the ends of the battle ropes with both hands, shoulder width apart, in front of your hips, while standing to the side of the step.
Step laterally to the side to place your inside leg on top of the step.
With your core contracted, quickly press your foot through the step to laterally jump to the other side of the step, with your knees bent in a quarter squat position.
Land the opposite foot on the floor while landing the other foot on top of the step, landing softly. Your feet should not make a loud thumping noise when making contact with the step.
As you shuffle side to side, explosively raise and lower one arm to create a wave with the battle ropes.
As the one arm lowers, the other arm raises to create a wave with the other battle rope.
Continue alternating arms with the battle ropes as you move side to side over the step.
Repeat for time or reps.
Exercise #2: Box Jumps
Box Jumps are a great exercise to help build power, athleticism, and prime the nervous system to get stronger.
To get started:
Stand in front of a box with both feet firmly planted into the ground.
Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
Exercise #3: 100m Sprint
The 100m Sprint is a fast and explosive run outdoors at the track or field.
To get started:
Line up at the start line in a three-point or four-point sprint stance. This simply means having both feet planted as well as one or both hands touching the track. In this example, I’m in a three-point stance as only one hand is touching the ground.
Explode out of the start by driving your feet through the ground and swinging your arms for momentum.
Continue running as fast as you can until your reach the 100m finish line.
That’s one set.
Rest for the desired time and repeat.
Exercise #4: Agility Ladder Side To Side Plyometric Push Up Shuffle
Get into a push up position to the side of the agility ladder, with the inside hand in the first box and the other hand outside the ladder.
Complete a push up by lowering your body to the floor, then explosively press your hands and toes through the floor to lift your hands and feet off the floor, as you jump up and across the ladder, landing your other hand in the box ahead of the first box.
Land softly, by immediately lowering into another push up, this time landing with the other hand in the next box.
Continue moving side to side up the ladder until you reach the end.
If moving up and across during one plyo push up is too difficult, you can shorten the distance of the hop by simply moving up one box, then over one box, with two different push ups.
This increases the number of push ups, however requires less explosion during the push up.
Exercise #5: Agility Ladder Forward And Reverse Ickey Shuffle
With the agility ladder in front of you, stand to the side of the first square.
Step laterally into the square one foot at a time, then immediately step to the other side of the square with your outside foot.
Then place the outside foot into the square ahead, followed by the opposite foot.
Continue this, moving as fast as possible until you reach the end of the ladder.
Once you reach the end of the ladder, reverse the movement, moving backwards until you return to the starting position.
Repeat for reps or duration.
Exercise #6: Superman Flying Push Up
The Superman Push Up is an explosive plyometric exercise that lifts your entire body off the floor, as if you’re flying in the air like Superman.
This primarily targets your chest, however it requires total body strength to elevate your entire body off the floor.
To get started:
Get into the traditional push up position with your hands planted into the floor below your shoulders.
Contract your core and glutes to keep your body in a straight line as you bend your elbows and lower yourself to the floor.
Once your chest is just a few inches off the floor, contract your core hard, then explosively push the floor away from you with your hands and feet, so your hands and feet come off the floor, as you quickly extend them over your head, similar to the superman pose.
Land softly cushioning your elbows, as you immediately lower into another push up.
Repeat for reps.
Exercise #7: Push Up To L-Sit Shoot Through On Parallettes
This exercise is best completed using a slam ball, which does not have a lot of bounce.
If you only have access to a traditional medicine ball, before starting, test how much bounce the medicine ball has, as you don’t want it to fire back up into your face, after the slam.
To get started:
Pick up a medicine ball and raise it over your head, while keeping your core tight.
Hinge at the hips to push your glutes back as you throw the medicine ball towards the floor.
Once the medicine ball slams on the floor, immediately complete a burpee by bending over to grip the medicine ball with your hands, then kick your feet out to get to the top of a push up position, with your core flexed.
Quickly jump both feet back in, then stand up while gripping the medicine ball.
Immediately raise the medicine ball back over your head, then complete another medicine ball slam into a burpee.
Repeat for reps or time.
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