September Plyometrics Challenge – Week three: Medicine Ball Plyo Exercises
We’ve formally reached the 3rd week of the September Plyometrics Challenge. Keep up the good paintings!
If you’re simply getting began or want a reminder of the main points of this problem, take a look at this submit. We shared the explanation why construction a more potent, extra explosive and robust frame is tremendous necessary for all athletes, together with you!
This week, you’re going to want a medication ball and a wall you’ll throw it towards.
Plyometrics Challenge Week three Exercises
Perform three rounds:
- 10 Rotational wall slams according to facet
- 20 Medicine ball slams
- 10 Overhead medication ball throws
- 10 Sit up wall throws
- 20 Standing facet to facet slams
Here’s the right way to do the workouts:
Rotational Wall Slams
Stand sideways about 5 ft clear of a wall. Hold a drugs ball for your arms, rotate your torso moderately, then temporarily convey your fingers ahead and throw the ball towards the wall as explosively as you’ll.
Finish all of your reps on one facet ahead of repeating at the different facet.
Medicine Ball Slams
Stand together with your knees moderately bent and hang a drugs ball overhead together with your fingers prolonged. Bend ahead and use your core and arm muscle tissue to slam the ball towards the ground in entrance of you. Make certain your fingers practice thru as you throw the ball against your ft. Catch the ball and repeat.
Overhead Medicine Ball Throws
Start in entrance of the wall, together with your one leg moderately in entrance of the opposite. Hold a drugs ball over your head. Bend again moderately, them throw the ball towards the wall explosively.
This workout comes to a large number of again bending. That’s why we propose that you just get began with quite lighter than heavier ball. Also be sure that your again is correctly warmed up.
Sit Up Wall Throws
Lie down in entrance of the wall, dealing with it. Holding the medication ball with each arms, achieve your fingers out overhead. Sit up, then throw the ball towards the wall. Catch it and right away lie down once more to copy.
Try to make this motion clean in order that there’s no pause between the take a seat up and the throw, if imaginable. If that is too arduous, you’ll get started with the ball at your chest, do a take a seat up, and throw the ball from the chest.
Standing Side to Side Slams
Stand up together with your ft about shoulder-width aside. Holding a drugs ball with each arms, carry your fingers overhead. Slam the ball all the way down to the precise, then to the left. Keep alternating.
Remember to submit your exercise movies or pictures to our Facebook staff and tag #12MAplyometrics and @12minuteathlete on social media.