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

Final Squat Week: Set 1: 6 reps @ RPE 6 (rest 1-2 min), Set 2: 4-5 reps @ RPE 7 (rest 2 min), Set 3: 3 reps @ RPE 8 (rest 2.5-3 min), Set 4 (Top Set): 2-3 reps @ RPE 9 (rest 3 min). Optional 5th Set (Back Off Set): 4-6 reps @ 10-15% lighter than Set 4 @ RPE 7.

Unilateral Strength3x

Finisher2x

Cool-Down Mobility