ONEighty Athletics's video: Traveling Plyo s 2 Cone Agilities LOWER BODY Lift: OFF Season Workouts

For A Offseason Training Program Visit: https://oneightyathletics.com/offseasonprogram ----------- Here’s the full Workout: (SS = Super Set) Dynamic Warm Up & Mobility (10 min) Level 1 Quicks and Plyos (7 min) Speed + Acceleration Starts (10 min) Lift (40 minutes) ----------- 1.) Dynamic Warm-Up 2.) Hip-Mobility **Left knee on Ground - Right Leg in Lunge Position:** a. Hamstring Stretch x10 sec. b. World’s Greatest x10 sec. c. Over Shoulder Twist x10 sec. **Switch Legs** Hip Mobility Series a. Push up to World’s Greatest W/i Pause x2 ea. Leg b. Single Exchange x2 ea. c. Double Exchange x2 ea. d. Squat Position Hands On Ankles 3.) Upper Body Warm-Up **3 Types of Push-Ups** a. Regular Push-Ups x5 b. Push Ups W/I Pause x5 c. Close Grip Plyo to Wide Grip Ecc. x5 d. Lat Stretch x10 sec. Fwd./Left/Right (30 sec. total) e. Arm Circles Small to Big (Fwd. & Back) x10 ea. **Quicks** f. Over-Over to Back-Back x20 sec. 4.) Traveling Plyos a. Power Skips x4 b. Broad Jumps x3 c. Continuous Broad Jumps x3 d. Pogos Fwd. + Back x3 ea. e. SL Broad Jump x2 ea. 5.) 2-Cone Agilities a. Sprint-Sprint b. Sprint-Backpedal c. Backpedal-Sprint d. Figure-8 -------------- LIFT A GROUP: A1: Deadlift 4x10,8,5,5 (60,665,70,75% of DL Max) A2: Broad Jump 3x2 A3: Ecc. Glute Raise 3x5 ea. A4: Side Plank w/ Leg Raise 3x10 sec. ea. B GROUP: B1: Front Squat 4x10,8,5,5 (60,65,70,75% of FS Max) B2: Glute Bridge w/i Reach 3x5 ea. B3: Copenhagen Groin Bench 3x10 sec. ea. C GROUP: C1: FFE Split Squat 3x5 ea. (3:2:1 Tempo) C2: Banded Split Squat Pulses 3x10 ea. C3: Split Jumps 3x2 ea. Remember: Dominate The Details, Better Your Best, and Attack Adversity Coach Cano Win The Kids P.S. For A Step-By-Step Sports Performance System that Maximizes Offseason Training and Athletic Potential Click the Link below: __ https://oneightyathletics.com/offseasonprogram __