Level Up Interval Plyo - Static Lunge with a Twist to Squat Swing

Level Up Internal Plyometrics PICTURE

Exercise 1 of 7 Routine by Michelle M. Freeman. Hold weight vertically in front of chest in both hands with elbows slightly bent, feet hip-distance apart. Lunge forward with right leg, bending right knee 90 degrees (not shown). Remain in lunge and twist to left. Hold briefly, then twist to center. Switch sides and repeat. That is one rep Squat Swing Straddle dumbbell positioned on its side with feet far apart and toes pointing slightly outward. Squat down and grasp top of dumbbell with hand on each side. Lift dumbbell from floor slightly with arms and low back straight. With back straight, bend down slightly at hip. When forearm makes contact with inner thigh, immediately extend hips while keeping back straight. Allow dumbbell to rise upward overhead while extending hips and knees fully. Return and allow dumbbell to fall forward and downward keeping arms and back straight. Bend knees when dumbbell falls below waist allowing dumbbell to swing between legs. Repeat. Next: Side Jump with a Twist 20 reps to Runner's Squat 20 reps Repeat this routine 3 times

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