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

Plyometrics

Work at a 6-7/10 intensity.

Power3x

Squat Strength4x

Set 1: @ RPE 5-6, Set 2: @ RPE 6-7, Set 3: @ RPE 7-9, Set 4: @ RPE 5-6. This week’s focus is building confidence under load using the seated front squat, which limits range slightly and encourages an upright, strong torso. Your top set is set 3. Set 4 is a back-off set. Rest 3 min between sets 1-3, then go directly into set 4 after reducing load.

Unilateral Strength3x

Finisher2x

Cool-Down Mobility