4 square plyo workouts
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4 square plyo workouts

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4 Square Plyo Workout #1Key Points: Stay as close to the lines as you can without touching them.Perform the drills as fast as possible but in control.Keep your body in the center of the 4 squares and move your feet around the center.Both Legs1. 1-2 x 20sec.2. 1-4 x 20sec.3. 1-3 x 20sec.4. 4-2 x 20sec.5. 1-3-2-1 x 10sec.6. 1-2-3-1 x 10sec.Single Leg7. 1-2 x 5sec.8. 1-4 x 5sec.9. 1-3 x 5sec.10. 4-2 x 5sec.Both Legs11. 1-2-3-4-1 x 10sec.12. 1-4-3-2-1 x 10sec.13. 1-3-2-4-1 x 10sec.14. 1-4-2-3-1 x 10sec.Single Leg15. 4-2-3-4 x 10sec.16. 4-3-2-4 x 10sec.Both Legs17. 1-2-3-4-1-4-3-2 x 10sec.18. 1-4-1-2 x 10sec.

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4 square plyo workouts

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4 Square Plyo Workout #2Key Points: Stay as close to the lines as you can without touching them.Perform the drills as fast as possible but in control.Keep your body in the center of the 4 squares and move your feet around the center.Both Legs1. 1-4 x 20sec.2. 1-2 x 20sec.3. 1-2-3-2-1 x 10sec.4. 4-3-2-3-4 x 10sec.5. 1-2-3-4 x 10sec.6. 1-4-3-2 x 10sec.Single Leg7. 1-2 x 5sec.8. 1-4 x 5sec.9. 1-2-1-4 x 10sec.10. 4-3-4-1 x 10sec.Both Legs11. 1-3 x 10sec.12. 4-2 x 10sec.13. 1-3-2-4 x 10sec.14. 1-4-2-3 x 10sec.Single Leg15. 1-2-3-4 x 10sec.16. 1-4-3-2 x 10sec.Both Legs17. 1-2-3-4-1-4-3-2 x 10sec.18. 1-2-4-3 x 10sec.

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