Advanced Plyometrics Workout

Plyometrics is a fun and engaging form of fitness known as jump training or plyos. Plyos are performed by exerting maximum force in short intervals.

Plyometrics is a fun and engaging form of fitness known as jump training or plyos. Plyos are performed by exerting maximum force in short intervals of time. The purpose of Plyometrics is to increase speed and strength.  

Join our personal trainer Rob Sulaver in this plyometric workout he calls the reverse ladder. Get ready to do split squats, burpees and dive bomber push-ups. 

Split squats can be done weightless or with dumbbells. Split squats are done by elevating your rear foot and placing your front foot forward. With your hands by your side you slowly lower your body while maintaining good posture. At the end of the movement push up through your front heel to extend the knee and hip to return to the starting position. 

Burpees are super easy but at the same time really tough, its just gets harder to do the longer you go. You begin in a standing position, you feet should be shoulder width apart. Now, lower you body to a squat like position and place your hands on the floor. Next is to kick your feet back so you end up in a push-up position. Lower your chest to do a push up, and kick your feet back to the original position, stand up and then jump into the air while clapping your arms over your head.

Dive bomber push-ups are the last exercise, these are done by getting on all fours. Your feet should be hip width apart and your arms should be shoulder width apart. Push your hip up so your body is in the shape of an inverted V with your back straight and on your tip toes, this is your start position. As you lower your hips keep your legs straight and let your arms bend as you push forward so that your chest nearly grazes the floor like a dive bomber. 

When doing this workout remember to use max force so you make the most of this plyo workout. 


Rob Sulaver

This video features Rob Sulaver. Rob Sulaver is a certified strength and conditioning specialist, a certified sports nutritionist, and a certified personal trainer. He is the founding trainer of Rumble Boxing in New York City.

Duration: 8:59. Last Updated On: Nov. 8, 2017, 6:14 p.m.
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