Stretching is what keeps you flexible and prevents injury. Jump from the bottom and NOT from the top вЂ“ Counter clockwise вЂ“ Continue with your jumps but now you are jumping counter clockwise for the allotted time period. Go forward and back of the ladder for the allotted time period. This is a squat exercise so keep your butt down. Ladder Rotational Jumps вЂ“ This exercise is the same as the ladder hop squats you just did however, you will be adding a 180 degree rotational jump (clockwise) as you move forward in the ladder, you will be touching each box twice for every jump. Wide Spider Lunge вЂ“ From a plank position, вЂњspiderвЂќ one leg to one elbow, so that your knee hits one tricep, then back to plank position. You need to get some height in your vertical for this exercise. **Keep yourвЂ¦.Yeah you know the drill**Дouble Jumps Jump Rope вЂ“ A straight up simple double under jump rope exercise, double unders are pushing the rope under you twice for every one jump you do. Keep doing these for the allotted time period. Hop Scotch Jump Rope вЂ“ If you donвЂ™t know what hop scotch is, you need to get out and play more! The Hop Scotch Jump Rope consist of two hops on one leg (get the other leg up to hip height), two hops in a squat position then two hops on the other leg (get the other leg up to hip height). If you donвЂ™t know what lactic acid is, you *WILL* feel it.

Remember this is a squat exercise, so unless you are an ultra-athlete you *WILL* feel the lactic acid build up. Ladder Hop Squats вЂ“ Using your agility ladder, starting at one end, legs on both sides of the ladder, hop forward and backwards of the ladder touching every box of the ladder as you hop (with a straight back/in squat position). Again land softly and keep your core tight. As always keep your core tight to avoid back injury.ДЄdductor Tuck Jumps вЂ“ With your arms at a вЂњTвЂќ position underneath your chin and your elbows straight out, legs and feet together, you are jumping vertical, when you come down alternate hands to touch the ground. Again land softly and push your butt out with the slight squat. Push your butt out.ДЄdductor Jump Rope вЂ“ Coming straight out of the left leg jump rope, put both legs (knees and feet) together push your butt out with a squat and continue jumping. Left Leg вЂ“ You are in the same exercise, but you only keep your left leg forward, all the same rules apply. Right Leg вЂ“ You are in the same exercise, but you only keep your right leg forward, all the same rules apply. ** DO NOT LAND with your knee over your toes**, At full tilt you are in a squat, keep your butt back and out.

Be sure to land on your toes so you save your knees. Split Squat Jump Rope вЂ“ Split Squat Jump Ropes are just switch feet with a slight squat done with a jump rope. The warm-up in this video was a lot easier than the first Asylum video I just posted, but the One legged power jumps more than made up for it. This video is crazy on a whole different level than the Speed and Agility workout, in that this video is more of a strength workout versus the Speed and Agility, which is just that, speed and agility. I trust you know what Power Jumps are right? Good, well towards the END of the workout, we do some ! Yep one legged, if that alone sounds like your first trip to the dentist and not like your ideal first date, then go apply elsewhere! Maniacs onlyвЂ¦ What gives me this theory? Great question. Let me preface this review with a point: If you are not already in decent shape you will get eaten alive in this workout. This post is a review of Insanity Asylum Vertical Plyo.

Insanity asylum full workout free