Strength + Plyo: Athletic training

A hybrid workout that combines strength, agility, and tension release.

Duration: 40 minutes

Equipment: dumbbells, bench

Block 1: Warm up (1x)

1. Narrow to alt wide squat

2. Crescent lunge

Block 2: Lower Body Strength (3x)

1. Goblet squat

2. Kickstand RDL side a

3. Kickstand RDL side b

Block 3: Upper Body Strength (3x)

1. Cuban press

2. Bent-over row side a

3. Bent-over row side b

4. Rear delt row + lateral raise

Block 4: Plyometrics (2x)

1. Pop squat

2. Jump lunge with knee drive side a

3. Jump lunge with knee drive side b

Block 5: Yoga (1x)

1. Thread the needle

2. Seated one-legged forward fold

3. Supine twist

4. Savasana or corpose pose