Presentation is loading. Please wait.

Presentation is loading. Please wait.

-Plyometric -Sprint Work -Auxiliary Exercises Valhalla Vikings BFS.

Similar presentations


Presentation on theme: "-Plyometric -Sprint Work -Auxiliary Exercises Valhalla Vikings BFS."— Presentation transcript:

1 -Plyometric -Sprint Work -Auxiliary Exercises Valhalla Vikings BFS

2 Lower Body Plyometrics (EXRX.net) 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) – 1 ins – 2 ins – Jumps – Hops… Depth Jumps (Variations) Turtle Roll & Jump RB High Knee Run RB Later Shuffle RB Kick Slide Quick Bench Jumps (Lat.)

3 Upper Body Plyometrics (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 Med. Ball Soccer thrown in Med. Ball side toss Burpies Bear Crawl (Fwd, Backward & Lateral) Crab> Roll> Sprint

4 Sprint Work Uphill Sprints Resistance Band Sprints 10 yard bursts 20 yard bursts 30 yard bursts 40 yard bursts Bleachers – Sprint – Jump – SL Hops – Bear Crawl Speed Ladder

5 Shoulders Military Press DB Military Press Front Raise (Cable/DB/Bands) Side Raise (Cable/DB/Bands) Steering Wheel (Plate) Upright Rows (Neck) Rev. Flys (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) 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

6 Chest DB Bench Dips Incline DB Bench (Chest) Push Up/ Variations (Chest) Plate push ups (Chest) DB Flys- flat bench (Chest) DB Flys- Incline Bench (Chest) SA Linear Jammer or JMMs Flat Bench Around the Worlds Bent Arm DB Pull-Over Cable Cross (Minor & Major) Decline DB Bench Decline DB Flys

7 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 Back Extensions Lunge & Twist Homeruns Pull Ups/ Variations Modified Pull Ups Kettle Bell Rows One Arm Row (DB) Alt. Renegade Row

8 Legs 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


Download ppt "-Plyometric -Sprint Work -Auxiliary Exercises Valhalla Vikings BFS."

Similar presentations


Ads by Google