1. Benefits of Bodyweight Exercises, Stretching, and Plyometrics
By: Matt, Luke, Pat, Dante

2. Why Bodyweight? Why Circuits
It can be performed anywhere
Short, efficient, intense sessions
Increased muscle mass
Increased energy
Its Free!

3. Stretching: Dynamic vs Static
Stretching is important to improve muscle elasticity and prevent Injury
Static Stretching-Form of stretching muscles at rest
Alleviates muscle soreness
Aids in muscle relaxation
Safest form of stretching
Dynamic Stretching- Static-active form of stretching using momentum
Prepares muscle for workload
Stretches multiple muscle groups at once
Increases heart rate

4. Dynamic Stretching Lunge and twist Knee to chest High kicks
Hip stretch and twist

5. Lunge and Twist Muscles activated Quadriceps Hamstrings Hip adductors
Glutes
Soleus
Obliques
Transverse abdominis
Improves Balance

6. Walking Knee to Chest Muscles activated Gluteus maximus Hip flexors
Hamstrings
Used to stretch muscles listed above
Improve balance

7. High Kicks Muscles activated Glutes Hip flexors Hamstrings Quadriceps
Used to stretch muscles listed above
Improve balance

8. Hip Stretch and Twist Muscles activated Hamstrings Abdominals Chest
Quadriceps
Used to stretch muscles listed above
Improve balance

9. Plyometrics

10. What are Plyometrics ?
(Plyos for short) are explosive bodyweight exercises
Designed to increase power, explosiveness, balance, agility
Workouts are high intensity
Utilizes eccentric load to concentric motion
Maximize power output in as minimal time as possible

11. Plyometric Exercises
Box Jumps (with variations )
Skater Hops
Burpees

12. Box Jumps
Exploit and utilize elastic energy (stretch-shortening cycle).
Helps increase explosiveness and power in the hamstrings glutes, quads, hip flexors/extensors.
Place plyo box about 6 apart from the body
Keep legs about shoulder width apart
Start in quarter squat position and explosively jump onto the box
Land softly on the balls of feet
Push knees out upon landing

13. Box Jump Variations
Individuals who are more advanced can add several variations
Add weight
Dumbbells, medicine balls, etc.
Increase height of box
Single legged jumps instead of both
Add eccentric emphasis
Land in a squat and explode into jump squat
Add more boxes to create a series of jumps
Lateral jumps
Start parallel to box and jump laterally

14. Skater Hops Build lateral strength and power in quadriceps and glutes
Start in quarter squat position with feet close together
Distribute majority of body weight on outside leg
Explosively hop laterally and land softly on opposite leg
Absorb landing with soft knee
Repeat the movement at a high tempo for desired reps or time period

15. Skater Hop Variations
Individuals who are more advanced can add several variations
Add eccentric pause before next repetition
Pause after absorbing landing to build more power & improve balance
Utilize a mini hurdle to hop over
Requires more power and explosiveness depending on height of hurdle
Explode into sprint
Explode into a sprint rather than hopping to other leg at the end of a set

16. Burpees
High intensity exercise that generally works muscles in the upper and lower body simultaneously
Being as explosive as possible, start in the squat position and then:
Drop into pushup position
Keep core stabilized. Don’t let hips drop
Bring knees to chest
As if performing a double legged mountain climber
Explosively jump up and land softly
Immediately transition into next repetition

17. Lower Body Exercises Pause Squat Jumps Multi-Directional Lunges
Jump Lunges
Standing Long Jump

18. Pause Squat Jumps Muscles Used: Quadriceps Hamstrings Gluteus Maximus
Technique:
Keep feet shoulder width apart
Bend knees so legs are parallel with ground
Hold squat until instructor tells you to jump up
Important Tips:
Keep back aligned in natural position
First movement should be moving hips back
Keep knees/feet pointed forward or slightly out

19. Multi-Directional Lunges
Muscles Used:
Quadriceps
Glutes
Hamstrings
Hip Abductors/Adductors
Technique:
First do a normal Lunge
Second is a diagonal lunge
Third movement is a lateral lunge
Repeat with other leg
Important Tips:
Do each lunge once before repeating

20. Jump Lunges Variation of basic lunge by adding plyometric transition
Muscles Used:
Quadriceps
Hamstrings
Glutes
Hip Flexors
Technique:
Requires no equipment (Can add dumbbells or medicine ball as you progress)
Start from normal lunge position, explode up off ground, switch legs and land back in lunge position
Important Tips:
Keep knee off ground
Keep Tibia parallel to ground

21. Standing Long Jump Measures the explosive power of legs Muscles Used:
Quadriceps
Hamstrings
Glutes
Gastroc/Soleus
Technique:
Athletes jump as far as possible
Uses a two-foot takeoff and landing
Swinging arms and bending knees to provide forward drive
Important Tips:
Give with landing

22. Upper Body Body-Weight Exercises

23. Upper body body-weight exercises
Standard Pushup
Close grip Pushup
Chair dip
Elevated Leg abdominal crunch

24. Standard Pushup
Is a basic upper body strength building exercise that improves total upper body strength as well as core strength
Muscles used
Pectoralis
Deltoid
Triceps brachii
Serratus anterior
Abdominals
Techniques
In a prone position on your hands and feet
Using a hand placement that is shoulder width apart
Slowly lower your body using your upper body
Then slowly rise back up to complete a full push up with Full ROM
Important Tip- Utilize your core muscles to keep pelvis off of the ground

25. Close Grip Pushup
Is a basic exercise used to take stress off the pectoralis muscles and put all the load on the triceps
Muscles used:
Pectoralis muscles
Triceps brachii
Front deltoid
Technique:
Start in a prone position on hands and feet with a narrow grip
Slowly lower your body putting emphasis on the tricep
Slowly raise yourself up to complete a full pushup.
Important tip- slow your tempo on the eccentric movement for greater muscle breakdown

26. Chair Dip
This exercise is a very basic movement that utilizes the entire upper body
Muscles used
Anterior Deltoid
Pectoralis Major/ Pectoralis Minor
Rhomboids
Levator Scapulae
Latissimus Dorsi
Lower trapezius (stabilizer)
Bicep Brachii( stabilizer)
Technique
Sit down on the edge of the seat and place your hands behind your hips
Lift your buns off of the seat and walk your feet forward
Slowly lower your body downward till elbows are 90 degrees then raise back up.

27. Elevated Leg Abdominal Crunch
This exercise is more beneficial for the core due to the fact that the hip flexors are not utilized like most abdominal exercises.
Muscles used:
Rectus abdominis
Technique:
lie on the floor and lift your legs up to 90 degrees, knees bent.
Contract your abdominals and lift your shoulders off the floor crunching your upper body towards your legs.
Keep your legs still and your lower back pressed into the floor.
Lower down slowly and repeat.
Breathe out as you crunch up and breathe in and you lower down slowly
Important tip:
Slow the tempo for a greater muscular breakdown