For today’s workout, Todd Lamb from Alpha Nation.com goes through some plyometric movements that you can do while you’re travelling, either when you’re out for a run or even in your hotel room. For all of these, do four sets, 30 seconds on and 30 seconds off, with between 1 and 3 minutes of rest between sets.
CLICK HERE to watch the YouTube video.
#1 – Squat Jump
Remember with the squat jump, we are working on the hip extension and explosion through the hips. Any good operator or a breacher can explore through the hips, so we want to teach that athletic movement.
Stand shoulder-width apart with your hands apart. You are going to lower yourself under control and explode up.
#2 – Mountain Climbers
The key for mountain climbers is staying engaged through your core and exploding through your feet. Do not lose your posture.
#3 – Power Push-ups
Your shoulder is stacked over your wrist, again keeping your core engaged and you are going to explode up. Now if you are not at that level yet, go to your knees. We still want to take advantage of what plyometrics does.
Power Push-ups Alternative Position: If you cannot do it from your regular position. Just go to your knees and explode up. Do four sets, 30 seconds on and 30 seconds off, with between 1 and 3 minutes of rest between sets.
Power Push-ups Alternative Position
#4 – One-leg Glute Bridge
For this exercise, remember that we’re closing the gap between the ribs and our hips, engaging every field of abdominal action. You are coming up, lift the leg and put it out — down and up. You will feel that in the opposite hamstring and the opposite glute. Go down and up, staying level across the hips. Switch legs down and up, maintaining that neutral spine. Once you are on the ground, you do not want to create that gap in between the floor and your back. Do four sets, 30 seconds on and 30 seconds off, with between 1 and 3 minutes of rest between sets.
One-leg Glute Bridge
Remember, when you are on the road, the best training you can do is “training that you will do.” Don’t make it overly complex. That is a very simple straightforward workout. We’re hitting the core. We’re doing explosive movements. We’re engaging your heart and increasing the heart rate. Certainly, through the mountain climbers alone, your heart rate will climb and, if you do it in 95-degree heat, your heart rate will also climb.
If you are looking for a core stability workout to help strengthen your core and back, flatten your belly and achieve your dream abs while keeping yourself injury free, then check out the Invincible Core program.