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 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.
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[MUSIC]
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Today we're raising the bar,
we're living up to the name.
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We're doing High Intensity Interval
Training, with the dreaded reverse ladder.
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[MUSIC]
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Hi guys, I'm Rob Sulaver.
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So what is a reverse ladder?
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A reverse ladder is, when you start with a
high amount of repetitions of an exercise
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and work your way all the way down two,
one.
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So in our case, we're doing eight reps.
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Seven, six, five, four, three, two, one.
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And we've got four different exercises,
that we're doing with this reverse ladder.
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Why do I say it's dreaded?
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Well, you're about to find out.
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Exercise one,
split squats with a plyometric component.
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Left leg forward.
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We're hopping this front
foot off the ground.
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Try to stay relatively low.
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You're just hopping that
front foot off the ground.
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Four.
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Five.
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Six.
Chest proud.
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Seven and eight.
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You can feel that quad burn a little bit,
already getting that lactic acid going.
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Loving it.
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Exercise two, same thing, right side.
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Right side, strong side.
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One, two, beautiful, nice and tall.
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Three, checking in.
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Four, five, six,
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seven, eight.
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Exercise three, burpees,
regular burpees here so we're just going
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down to the push up position, down,
out, in, a little hop at the top.
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[SOUND] little energy
system training here,
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I still have three, four,
moving and fluid, five.
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Six, two to go, seven.
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And eight, nice.
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Last exercise.
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Dive Bomber Push Ups.
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[COUGH] Good solid push-up position,
Shoulder width.
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Starting with those hips nice and high.
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All the way to the ceiling, we're dropping
down and through, chest up at the end.
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Lift those hips up back to the ceiling.
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Down, through, back up.
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Four.
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[SOUND] Five.
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A little stretch at the end there.
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You can really feel those triceps burning.
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Six.
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Supporting you on the way down here.
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Seven, and eight.
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That's the start of our ladder.
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Back to round 1 here.
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We're moving onto sevens.
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As we work our way down this ladder, let's
pick up the pace a little bit, all right?
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[SOUND] Split squats one, two,
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nice, three, four, five, six, beautiful.
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Other side, right leg, one,
two, three, four five yeah.
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Feeling it.
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[SOUND] Sevens.
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Burpees.
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Down and out here.
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Boom!
1 2, 3, you jump at the top,
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4, 5, yeah, 6, and 7.
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Nice, we got sevens.
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Dive Bomber Push Ups,
let's get to getting.
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[SOUND] Dropping down and
through and up there's 1,
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2 getting nice and close to the ground,
skimming the ground.
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3 like a dive bomber.
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Landing on that air strip,
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[SOUND] [LAUGH] and 7.
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Nice.
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Lets hop right into round 3,
six this year.
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Split squats, left side.
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1, 2, 3, 4, feeling that booty,
6 good, right side.
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1, 2, 3, look at this knee,
90 degrees 4, 5, 6.
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Really trying to drive off that heel,
get that booty involved.
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[SOUND] Burpees, sixes, let's do it.
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You ready?
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1, nice.
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2, big jump.
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3, 4, two to go.
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5, last one 6.
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Yes.
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Dive Bomber Push Ups.
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[SOUND]
I'll race you to position.
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Yeah.
1.
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All right so all the way down.
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All the way up.
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Full range.
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2's.
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3's.
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4's we're humping the ground, two to go.
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5 and 6.
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You ready for 5?
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It just picks up speed as we go,
let's do it.
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Chest up.
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1, 2, 3, 4.
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Yeah.
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Other side.
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1, 2, 3, 4.
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[SOUND] Burpees.
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Boom, 1, [SOUND] 2.
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3, 4, last one, 5.
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Push-ups.
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Dive Bomber Push Ups, drive through.
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2, 3, 4 and 5.
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Ready for fours?
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Fours one of may favorite numbers.
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Here we go.
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Chest up.
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1, 2, 3, 4.
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Yeah.
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1, 2, 3, 4.
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Burpees.
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[SOUND]
1.
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2.
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3.
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Last one 4.
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Dive bombers.
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Love me a good dive bomber.
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That's 1.
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Twosies.
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Threesies.
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Foursies.
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We're almost at the end here.
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As we near the end,
remind yourself of good form.
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Always move excellently.
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That's how we do it right.
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Boom, check in again, chest Knee, heel.
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1, 2, 3.
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Other side.
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1, 2, 3.
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Perfect burpees.
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We're only doing three, make them perfect.
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Out in up.
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Boom.
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2, 3.
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Dive bombers.
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Once again, excellent.
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No room for bad movement.
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1, 2, yeah, 3.
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Here's some 1's, 2's and 1's.
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Sweat baby, love it.
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1, 2, right side.
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Get it, 1, 2 burpees, yeah.
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One big ups.
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2 dive bombers, high hips, low chest.
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1 [SOUND]
2.
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Right into it, right into it.
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1 baby.
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It's like a victory lap.
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Last round here, 1.
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Nice.
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Burpees, perfect Burpee.
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Whoa.
Dive Bomber, down and up.
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Bring it home with me.
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Enjoy that finish.
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Reverse ladder, in the books.
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I'm sweating.
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As that heart rate comes down, join me.
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Little stretch here,
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we're bringing our left leg forward 90
degrees in this little pigeon stretch.
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You're gonna feel this glute
really stretch out here.
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Kind of sink into it.
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You can sink this left
glute to the ground.
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Feel that good stretch.
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Glad these are fun, aren't they?
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Other side, same exact thing.
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Right foot up,
stretching out that booty a little bit.
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And those split squats,
stretching out that booty.
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Reverse ladders in the books.
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I'm a huge fan of the reverse ladder,
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cuz it gives you a chance to
perfect your form early on and
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the workout picks up momentum,
as you work your way down in reps.
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Excellent job today, guys.
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We've got more coming your way, more
ladders, more sweat, more awesomeness.
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I'll see you next time on Hit This.
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[MUSIC]