Full Body: Power & Plyometrics

This session blends explosive strength with approachable and progressive plyometric drills and power-focused lifts. You’ll work through squat variations and jump progressions. All designed to train your nervous system, and skill level, not just your muscles.

quadscalvescoreglutesshoulderstriceps

dumbbellsbarbell (optional)workout bench

Warm-Up

Plyometrics3x

Work at a 5-6/10 intensity. New progressions from last week.

Power3x

Squat Strength4x

Lifting Guidelines - Week 3. Set 1: @ RPE 5-6, Set 2: @ RPE 6-7, Set 3: @ RPE 6-7, Set 4: @ RPE 6-7. Add tempo 3-3-1 (3 sec to lower, 2-3 sec pause, 1 sec up).

Unilateral Strength3x

Core + Triceps2x

You're only working for 2 sets here. The goal is to make this efficient and effective. Working with lighter weights, higher rep ranges, but making it feel hard.

Quad Finisher

Why it’s here: This finisher is all about building quad-specific fatigue with intention. Choose the tool/exercise that feels best for your setup and hit it with control and effort. Try using: Quad extension machine: 10-12 reps at RPE 8-9; Heel-elevated goblet squats: 12-15 reps at RPE 8-9; Reverse nordics: 6-8 reps at RPE 8-9; Spanish squats: 8-12 seconds of continuous tension. The goal is sustainable hard effort, but not absolute burnout. Finish strong, but with good form at 8-9/10 RPE.

Cool-Down Mobility