Dragon Walk Introduction

This article will cover theDragon Walk exercise.

We will detail how you are to perform the Dragon Walk with video, and image examples.

We will also include a written description describing the movements required to perform this exercise.

The article will then cover the equipment needed, its difficulty level, benefits it offers, and the different muscles worked. We will close with various variations you can use in its place.

The Piston Squat Introduction

In this article, we will cover the two different versions of the Piston Squat.

One: is a calisthenic movement where you will perform the squat with a single leg.

Second: is a weight training version where you will use a barbell and both legs with a limited range of motion. This version is for targeting the quadriceps. It keeps them under consistent tension for the duration of the exercise. It has no real similarities to the calisthenic version.

Before attempting either variation, you should have a solid understanding and good form with squats.

Bench Sprints: Introduction

Bench Sprints are a great form of jump training.

This exercise will help you to develop the fast twitch muscle fibers in your legs. Fast twitch muscle fibers are responsible for powerful bursts of movements.

Many athletes perform plyometrics to help with their athletic performance.

In this article, we will cover the equipment required. How you are to complete this exercise with video, image and a written description.

The different muscles used, and another exercise you can use if you are having issues with this one.

Single Leg Push-Off Introduction

In this article, we will cover the Single Leg Push-Off. It is a calisthenic and plyometric(jump training) exercise.

We will provide you with the details on how you perform this task. With image, video and written descriptions.

The equipment required, muscles that this exercise works and how to include it into your training routine.

Side jumps Introduction

Side jumps are a plyometric and calisthenic exercise. They work great as an addition to an H.I.I.T. training routine.

Since this is a plyometric exercise remember to focus on explosively jumping from side to side.

Side to side jumps has a difficulty rating of a beginner. This Makes them perfect for people of all different fitness levels.

Equipment Required

Tuck Jumps Introduction

The tuck jump is a beginner level exercise.

Before using them, you should have a solid understanding and form with the body weight squat.

It burns a significant amount of calories. Making it an excellent choice for beginners and people at more advanced fitness levels.

It is a calisthenic(body weight) and plyometric(jump) training exercise.

The Broad Jump Burpee

Add some plyometric training into your burpees.

Last week we covered the jump tuck burpee. Keeping with that theme, we are going to cover another burpee move that adds in some plyometric training.

Broad Jump Burpees have become really popular in many CossFit boxes and for a good reason.

They are a great exercise to help you develop explosive leg strength, speed, agility, and burn fat.

Cobra Push-Ups Introduction

Are you ready to combine the Cobra Yoga Pose and the classic push-up?

Cobra Push-Ups are a stretching exercise for your lower back that also adds in some light arm work. It will also help to stretch your groin, abs, and hip flexors but to a lesser degree.

This exercise is a helpful way to warm up before you begin a lifting routine.

You can also use them in a calisthenics training regime.

Cobra Push-Ups will also help you to learn part of the movement pattern for the Divebomber Push-Up.

The Divebomber Push-Up is essentially the Jackknife(Pike push-up), and the Cobra Push-Up combined into one advanced movement.

Today we are going to cover The Lunge Split Jump Exercise.

It's a great mix of the classic strength exercise(lunge) combined with some plyometric training.

The Lunge Split Jump has a difficulty level of beginner making it ideal for people of any fitness level.

Before attempting to perform this variation of lunges ensure that you have a strong understanding of the regular lunge.

If you have not performed regular lunges before or it has been awhile, you should spend a couple weeks practicing before attempting this version.

The Bench Hop is a great beginner level plyometric exercise.

If you have never performed plyometrics, this is an excellent exercise for you to start with first. Try it and see how plyometrics can help to improve your overall fitness.

Bench Hops help you to develop explosive leg power. They also help contribute to conditioning your core muscle while improving your agility and coordination.

Many athletes perform plyometrics to help increase their athletic ability.