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Plyometrics / Plyometric Exercises And Workouts At Home

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* Stretching exercises are not included in this list!

Box Jump

muscles:QuadricepsMuscle, GlutesMuscle, HamstringsMuscle, CalvesMuscle
synergists:ShinsMuscle, AdductorsMuscle, AbductorsMuscle, Lower BackMuscle
Starting PositionExecution required:Bench
optional:Dumbbells (2), Weight Cuffs
fitness level:Normal
exercise type:Plyometrics, Cardio
exercise benefits and how to do Box Jump

Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AbductorsMuscle, ShinsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Globe Jumps

High Pulls

muscles:TrapeziusMuscle, DeltoidsMuscle
synergists:QuadricepsMuscle, BicepsMuscle, HamstringsMuscle, Hand FlexorsMuscle, AdductorsMuscle, AbductorsMuscle, Lower BackMuscle, GlutesMuscle
Starting PositionExecution required:Barbell / EZ Bar / Dumbbells (2)
fitness level:Hard
exercise type:Strength, Plyometrics
exercise benefits and how to do High Pulls

Jump Rope

muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
synergists:AdductorsMuscle, TricepsMuscle, Hand FlexorsMuscle, Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Jump Rope
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Jump Rope

Star Jump

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle
synergists:AdductorsMuscle, AbductorsMuscle, Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Dumbbells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Star Jump

180 Jump Squat

muscles:CalvesMuscle, HamstringsMuscle, GlutesMuscle, QuadricepsMuscle
synergists:Rectus AbdominisMuscle, Lower BackMuscle, AdductorsMuscle, ObliquesMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebells (2), Dumbbells (2), Kettlebell, Dumbbell, Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat

Tuck Jumps

muscles:GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
synergists:AdductorsMuscle, Lower BackMuscle, AbductorsMuscle, Rectus AbdominisMuscle, CalvesMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Tuck Jumps