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 6-7/10 intensity here today.

Power3x

Lower Body Strength4x

Set 1: @ RPE 5-6, Set 2: @ RPE 6-7, Set 3: @ RPE 7-8, Set 4: @ RPE 7-8.

Unilateral Strength3x

Triceps & Core2x

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 8-9/10 RPE.

Cool-Down Mobility