OJ Sports ⭐ Iso-Fit ⭐ WoD#20 💪🏼

PLYOMETRICS WORKOUT - Week 3

🔴 This is designed to be an intense and explosive workout so it is recommended to rest properly between sets.

🔵 Recommended rest is 5 TIMES the amount of work done, so if you do the maximum of 30 seconds along with Daniel in the videos below you should rest for 2m30s

If however you want a shorter rest, that is YOUR CHOICE.

MINIMUM rest I'd recommend is 60-90 seconds if your sets are the full 30 seconds.

Resting less than 60 seconds means you're not recovering properly and you can't put maximum effort into EVERY SINGLE REP.

🔴 Each exercise is done TWICE before moving to next one

🔵 Rest is ACTIVE REST, this means you keep moving lightly for example, walking, ex bike, dynamic stretches, light jogging

🔴 If you're not putting explosive effort into your exercises you will get less benefit. EVERY REP must be your best, most powerful and explosive effort to really get the gains.

🔵 P-1-3 children can stop at 20 seconds, P4-5 at 25 seconds and P6+ can attempt the whole 30 seconds along with Daniel in the videos.

🔴 When doing your second set for each exercise, try and beat the score you got in set 1

🔵 Emphasis MUST be on technique initially before speed is added. Copy along with Daniel in the tutorial component of each video slowly before attempting properly.

🔴 It's likely you'll be sore tomorrow so try and do some form of light movement or exercise along with dynamic stretches before going to bed and upon waking up tomorrow to lessen the soreness a bit.

Exercise 1 - Rotations

https://www.youtube.com/watch?v=alqXiHQxSP0

Exercise 2 - 90 Degree Jumps

https://www.youtube.com/watch?v=NRpkuZqbZcU

Exercise 3 - One Legged Kicks

https://www.youtube.com/watch?v=K0WFJvJshHU

Exercise 4 - Ski Tucks

https://www.youtube.com/watch?v=pgR2at_mVH8&t=5s

Exercise 5 - Side Hops

https://www.youtube.com/watch?v=wBvbiCE9A1E

Exercise 6 - Telemarks

https://www.youtube.com/watch?v=C6HivqXxyks

Keep score for each exercise so you can beat it in future.

Post your scores, photos or videos in comments below

#GetAfterIt ⏱

#GetItDone 💪🏼