-Plyometric -Sprint Work -Auxiliary Exercises Valhalla Vikings BFS.
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Transcript of -Plyometric -Sprint Work -Auxiliary Exercises Valhalla Vikings BFS.
![Page 1: -Plyometric -Sprint Work -Auxiliary Exercises Valhalla Vikings BFS.](https://reader036.fdocuments.us/reader036/viewer/2022081505/551958fd550346a5698b4679/html5/thumbnails/1.jpg)
- Plyometric- Sprint Work
- Auxiliary Exercises
Valhalla VikingsBFS
![Page 2: -Plyometric -Sprint Work -Auxiliary Exercises Valhalla Vikings BFS.](https://reader036.fdocuments.us/reader036/viewer/2022081505/551958fd550346a5698b4679/html5/thumbnails/2.jpg)
Lower Body Plyometric’s(EXRX.net)
• Squat Jumps• Power Skips • Tuck Jumps • Box Jumps • SL Squats • SL Jumps• Jump Rope• Bounds • Vertical Jumps• Stair Jumps• Hurdle Jumps• Split Jumps• Box Jump March
– High/Med/ Low• Lateral Hurdle Jumps• Lateral Box Jumps
• Lateral SL Hops• Kettle Bell Swings• Hurdle Work (Linear & Lateral)
– 1 in’s– 2 in’s – Jumps– Hops…
• Depth Jumps (Variations)• Turtle Roll & Jump• RB High Knee Run• RB Later Shuffle• RB Kick Slide• Quick Bench Jumps (Lat.)
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Upper Body Plyometric’s(EXRX.net)
• Clap Push-ups• Trunk Rotations w/ JMM Bar• Med. ball SL wood chops• Med. Ball Diagonal Wood Chops• Depth Push Ups• Med. ball push ups • One arm push up• Med. ball chest passing• Laying down chest throw• One arm Med. ball throw• Med. Ball Soccer thrown in
• Med. Ball side toss• Burpies• Bear Crawl (Fwd, Backward &
Lateral)• Crab> Roll> Sprint
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Sprint Work• Uphill Sprints• Resistance Band Sprints• 10 yard bursts• 20 yard bursts• 30 yard bursts• 40 yard bursts• Bleachers
– Sprint– Jump– SL Hops– Bear Crawl
• Speed Ladder
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Shoulders• Military Press • DB Military Press • Front Raise (Cable/DB/Bands)• Side Raise (Cable/DB/Bands)• Steering Wheel (Plate)• Upright Rows (Neck)• Rev. Fly’s (DB)• Alt. Cable Press• Alt. KTB Press• Anti-Gravity Press (Curl Bar)• Internal Rotation (Cable/DB/Bands)• External Rotation (Cable/DB/Band)• Seated Lat Raise (DB)• Push Press (Bar/ DB)
• Scaption (DB)• Band Pull Apart• Cable Face Pull• Rotating DB Military Press• KTB Pirate Ships• Incline Bench Straight Raise (Curl Bar)• 4 Way Neck Machine
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Chest
• DB Bench • Dips • Incline DB Bench (Chest)• Push Up/ Variations (Chest)• Plate push ups (Chest)• DB Fly’s- flat bench (Chest)• DB Fly’s- Incline Bench
(Chest)• SA Linear Jammer or JMM’s• Flat Bench Around the
Worlds• Bent Arm DB Pull-Over• Cable Cross (Minor &
Major)• Decline DB Bench• Decline DB Fly’s
![Page 7: -Plyometric -Sprint Work -Auxiliary Exercises Valhalla Vikings BFS.](https://reader036.fdocuments.us/reader036/viewer/2022081505/551958fd550346a5698b4679/html5/thumbnails/7.jpg)
Back
• T- Bar Row/ Variations • Lat. Pull-downs/ Push Downs • Cable Rows • Bent Over Row (Bar/DB)• DB Incline Row• Incline Bench Pull (Curl Bar)• Swiss Ball Caterpillars• Swiss Ball Leg Raises
• Back Extensions
• Lunge & Twist • Homeruns • Pull Ups/ Variations • Modified Pull Ups• Kettle Bell Rows• One Arm Row (DB)• Alt. Renegade Row
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Legs
• Glute Ham Raise• Straight Leg Dead Lift (DB)• Lunges (DB)• Push Press (Bar)• Jerk Press (Bar)• Snatch (DB/Bar)• Balance Drills (Discs)• Leg Press• Single Leg Press