2 Week Home Plyo Program [PDF]

Zitiervorschau

Welcome to The Lost Breed’s 2-Week Home Plyometric Workout, this 2-Week

Introduction

program is specifically designed to do in the comfort of your own home (NO GYM REQUIRED). We understand that going to the gym can be a bit tedious sometimes to try and fit into your daily regimen. This is why we created a program that’s designed to increase your vertical, get you jumping higher, and increase your overall athleticism without leaving your home or without the need of any equipment.



What should you do after the two weeks?

Two weeks isn’t enough for you to experience complete results therefore, this program is a segue to the Intro to Flight School and to our 8-week Flight School program. Along with unique plyometric exercises there are exceptional abdominal workouts included in the program as well! If you have any questions or are a bit confused on how to perform any of the exercises listed in the program be sure to check out our YouTube channel.



Alternative Exercises



-10-15 Yard Sprints: if you’re in a tight area I would suggest run in place as fast as you can for 5-10 Seconds. -Lateral Hurdles: If you don’t have small hurdles use a similar object to jump over laterally.

Rest Time?

Suggested rest time between sets is anywhere from 30-90 seconds.

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WEEK 1

Monday 10-15 Yard Sprints (4 Sets) 10 Lateral Jumps (3 Sets) 6 Single Leg Butt Kicks Each Leg (3 Sets) 8 Tuck Jumps (3 Sets) 8 Squat Jumps (3 Sets)



Tuesday 20 Second Foot Fires (4 Sets) 12 Split Jumps (3 Sets) 8 Tuck Jumps (3 Sets) 6 Broad Jumps (3 Sets) 20 Alternating Foot Taps (3 Sets)

Wednesday Abs/Stretch/Recover Ab Circuit (4 Total Sets) 30 Crunches/30 Second Plank/ 20 Leg Raises

Thursday 10-15 Yard Sprints (4 Sets) 6 Kneeling Jumps (3 Sets) 6 Broad Jumps (3 Sets) 6 Lateral Bounds Each Side (3 Sets) 20 Second Foot Fires (4 Sets)

Friday 10 Lateral Hurdles (4 Sets) 6 Kneeling Tuck Jumps (3 Sets) 6 Broad Jumps (3 Sets) 8 180 Jumps (3 Sets) 12 Split Jumps (3 Sets) WWW.THELOSTBREED.COM

Saturday Abs/Stretch/Recover Ab Circuit (4 Total Sets) 30 Ab Twists/24 Alternating Shoulder Taps/20 Single Leg V-Ups

Sunday 20 High Knees X 10 Lateral Hurdles (4 Total Sets) 6 Kneeling Jumps X 6 Single Leg Butt Kicks Each Side (4 Total Sets) Broad Jump Into Vertical Jumps (4 Sets of 6) 12 Split Jumps X 20 Alternating Foot Taps (4 Sets)

WEEK 2

Monday 10-15 Yard Sprints (4 Sets) 8 180 Jumps X 6 Lateral Bounds Each Side (4 Sets) 6 Kneeling Tuck Jumps (4 Sets) 6 Broad Jumps X 20 Alternating Foot Taps (4 Sets) 20 Second Foot Fires (4 Sets)

Tuesday Abs/Stretch/Recover Ab Circuit (4 Total Sets) 20 Leg Raises/30 Second 6 Inch Holds/20 Plank Crunches

Wednesday 20 Alternating Foot Taps X 10 Squat Jumps (4 Sets) Lateral Bound Into Broad Jump (4 Sets of 6) Hurdle Into Tuck Jump (4 Sets of 6) 6 Single Leg Butt Kicks Each Leg (4 Sets) 10 Lateral Hurdles x 20 Second Foot Fires (4 Sets)

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Thursday 10-15 Yard Sprints (4 Sets) 12 Split Jumps (4 Sets) Lateral Bound Into Tuck Jump Into Broad Jump (4 Sets of 6) 6 Kneeling Tuck Jumps (4 Sets) 10 Lateral Hurdles X 20 Second Foot Fires (4 Sets)

Friday Abs/Stretch/Recover Ab Circuit (4 Total Sets) 30 V-Ups/30 Second Plank/30 Ab Twists

Saturday 20 Alternating Foot Taps X 10 Squat Jumps (4 Sets) Broad Jump Into Tuck Jump (4 Sets of 6) Kneeling Tuck Jump Into Broad Jump (4 Sets of 6) 6 Lateral Bounds Each Side (4 Sets) 6 Hands Behind Back Kneeling Jumps X 20 Second Foot Fires (4 Sets)

Sunday 10-15 Yard Sprints (4 Sets) Kneeling Broad Jump Into Tuck Jump (4 Sets of 6) 12 Split Jumps X 6 Vertical Jumps (4 Sets) Lateral Hurdle Into 1-Leg Broad Jump (4 Sets of 6) 8 180 Jumps X 20 Alternating Foot Taps (4 Sets)





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Conclusion Thank you for completing our 2-Week Home Plyometric Workout, we hope you enjoyed it. We now encourage you to move onto our Intro to Flight School and also our 8-Week program, Flight School. We want to congratulate you for all your dedication, commitment, and hard work. However, this is just the beginning. These two weeks have been used to introduce you to the various exercises and the type of training you will be experiencing as you continue throughout our jump programs. Thank you for all your support; it’s a family thing!

Advance to these programs now to maximize your results!





















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Flight School Bundle Fight School

- 8 Weeks of Unique Plyometric Workouts Designed to Improve your Explosiveness and Overall Jumping Ability - Correct Jumping Techniques and Form - Exclusive Tips On How To Take Your Vertical To The Next Level - Full Stretching Guide

Included

**BONUS 8-WEEK LEG PROGRAM INCLUDED** (limited time only)

- For a limited time only we are including a Bonus 8-week weight-training program to compliment the plyometric workouts in Flight School!



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DISCLAMIER

The Lost Breed strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercises. If you choose to follow The Lost Breed’s program without consulting your physician, you are doing so at your own risk. Adult supervision is highly recommended for participants below the age of 14. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this jump program, you agree that you do so at your own risk. You are voluntarily participating in these activities, assuming all risk of injury to yourself, and agreeing to release and discharge The Lost Breed from any and all claims or causes of action, known or unknown, arising out of The Lost Breed’s negligence.

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