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Valhalla Vikings BFS

Valhalla Vikings BFS . Plyometric Sprint Work Auxiliary Exercises. 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

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Valhalla Vikings BFS

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  1. Valhalla VikingsBFS Plyometric Sprint Work Auxiliary Exercises

  2. 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.)

  3. 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 • Shuffle Pushups

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

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