more plyo-focused workout

Warm-up

• tabata sprints or cycling

Lifting

• squat lifts
• lunges
• single leg romanian deadlift

Plyo

• squat jumps
• single leg vertical jump
• scissor jump
• single leg hops side-to-side
• single leg hops forward-and-back
• power skipping

harder plyo

• single leg target jumping
• single leg zigzag jumping

Gym workout - retraining

Warm-up

• 5min eliptical or reclined biking (level 7)
• stretches
• glut
• neck
• HIP FLEXORS!
• calves
• back

Core

• 2 x 10: plank with leg side reach
• 2 x 15: reverse crunch with leg lifts (target lower abs)
• 2 x 30: russian twists w/ ball
• 2 x 15: sit ups w/ ball (12 lb)
• 2 x 10: side plank with reaches
• 2 x 10: V-ups

Lower Back/Gluts

• 2 x 10: Glut bridge (5s hold)
• 2 x 10: clams
• 2 x 10: side leg lift w/ hold
• 2 x 10: back extensions (10lb)

Legs

• 4 x 10: lunges with knee raise (15lb each hand)
• 4 x 8: barbell full squat (bar + 40lb)
• 3 x 10: Kettlebell swings (20lb)
• 3 x 10: toe raises (5s hold)
• 2 x 10: pistol squats (each leg)

Hamstrings

• 4 x 10: Leg raises
• 2 x 8: glute ham raise
• 2 x 8: single leg deadlift with kettlebell
• 3 x 8: Romanian dead-lifts (bar + 10lb)
• 2 x 8: ball leg curl

Plyo

• 2 x 10: squat jumps
• 2 x 10: switch jumps
• 2 x 10: knee tuck jumps

Shoulders/Upper back

• 2 x 10: rows (4lb)

List of all PT exercises suggested

In order of most recent to oldest:

Lunges
Single vertical jump
Ball taps
Single leg hops front/back side/side
Squat jump
Alternating leg hops front/back side/side

Ladder steps; side to side, up and down, one leg hop

Lunge jumps: squeeze glut, body completely upright, activate quad before jumping
Scissor jumps on step up: speed and height
Lateral jumps on step up
ALWAYS AVOID VALGUS MOVEMENT OF KNEE!!

Squats: tighten abs. Rotate pelvis forward. Keep knees really back. Raise hands, even pressure between heel and ball of foot. Keep hips level.

Tennis ball to roll out hamstring
Bridge with leg lift hold
Toe raises
Kneeling while rolling quad
Quad stretch in supine position w/ rope on opposite side

Hamstring curls 7.5lb
Stool drags (two legs)

Side stepping with resist band.
Mini squats on ball.

Quad arches.
Quad sets on stomach or with ankle propped.

Hip rotation plus bridge with resistance band.
Hip clams against wall.
Leg raises on side against wall.
Med glut retraining against wall.
Single leg squats with assist.

Heel digs.
Smaller walking gait.
Focus on wall and heel slide.
Bridges.