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First Touch - True Beginner

Absolute beginner introduction to plyometrics. Ultra-low volume with fundamental movements only. Start here if you've never done plyo work.

General Beginner
Exercises

6

Total Foot Contacts

180

Safe Volume

Exercises

1
Line Hops (Front-Back) Beginner

Calves

Sets 2
Reps 10
Rest 1m
Contacts 40
2
Line Hops (Side-to-Side) Beginner

Calves, Glute Medius

Sets 2
Reps 10
Rest 1m
Contacts 40
3
Bunny Hops Beginner

Calves, Quadriceps

Sets 2
Reps 8
Rest 1m
Contacts 32
4
Drop Squat Beginner

Quadriceps, Glutes

Sets 2
Reps 6
Rest 1m
Contacts 24
5
Star Jumps Beginner

Quadriceps, Glutes

Sets 2
Reps 6
Rest 1m
Contacts 24
6
Incline Plyometric Push-Up Beginner

Chest, Triceps

Sets 2
Reps 5
Rest 1m
Contacts 20