Bodyweight Workout: Plyometric

Power for Athletes

The body-weight workout to perform your athletic best.
Mike Simone

A game changing difference between a good athlete and a great athlete is explosive power and
strength. Make or break moments could come down to a higher jump, a faster sprint, or more
slugging-power. Men’s Fitness met with Equinox tier 4 coach Josh Stolz for a demonstration of a
four-move explosive power workout suitable for the competitive athlete or a pick-up game ringer.

WORKOUT INSTRUCTIONS: 
Complete four rounds of the following four exercises with 2 minutes rest in between rounds.

EXERCISES: 
1. man-maker - 4 repetitions per side
2. jumping push-up - 4 repetitions
3. lateral burpee box jump - 4 repetitions per side
4. 180-degree squat jump - 4 repetitions

WORKOUT BENEFITS: 
Fast and explosive exercises that involve the entire body are what build powerful athletes. They
also improve coordination, balance, and stability.

EXERCISE-SPECIFIC BENEFITS: 
The man-maker is an advanced progression of a traditional burpee. The exercise will actively
engage the core throughout the movement while improving upper and lower body power and
strength.
Tip: Don’t “sag” when in the plank position, and be sure to give yourself a wide foot position for
more stability when lifting your arms.

The jumping push-up is an advanced progression to the traditional push-up that increases

strength and power throughout the entire upper body, more specifically, the chest, shoulders and
triceps.
Tip: Focus on timing and coordination; to execute the move properly you must push from both arms
and leg simultaneously.

The lateral burpee box jump is a lower body power exercise that will improve coordination, lateral
speed, and agility.

The 180-degree squat jump is a lower body exercise that improves power and explosiveness in
the legs while also improving rotational power and core strength.