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Plyometrics Exercises

60 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BarbellDumbbellKettlebellCableMachineBodyweightResistance BandsPull-up BarParallel BarsRingsBenchSuspensionMedicine BallExercise BallFoam RollEZ Curl BarTrap BarJump RopeRopeOther
Category
StrengthPowerliftingOlympic WeightliftingStrongmanCardioPlyometricsStretchingMobilitySkill
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Chest(10)

3-Point Stance Chest Push - Medicine BallChest Pass - Medicine BallChest Pass (Repetitive) - Medicine BallChest Pass (Single Response) - Medicine BallChest Push with Run Release - Medicine BallChest Throw - Medicine BallChest Thrust - Heavy BagDepth Drop Push-UpPlyometric Push-UpPush-Up (Incline, Depth Jump)

Lats(2)

Overhead Throw (Catch & Throw) - Medicine BallSlam - Medicine Ball

Shoulders(5)

Arm Swing Drill (Kneeling)Medicine Ball Partner Catch and Push - Medicine BallMedicine Ball Throw (Backward)Overhead Throw (Standing Two‑Arm) - Medicine BallScoop Throw - Medicine Ball

Abs(4)

Medicine Ball Throw (One-Arm Overhead) - Medicine BallMedicine Ball Throw (Overhead) - Medicine BallMountain ClimberTorso Twist (Full) - Medicine Ball

Quads(30)

Bench Step Sprint (Alternating)Box Jump (Front)Box Jump (Lateral)Box Jump (Quick Leap)Box Jump (Seated) - DumbbellBox Jump (Single-Leg)Box Push-Off (Single-Leg)Box Shuffle (Side-to-Side)Butt Kick JumpButt Kick Jump (Single-Leg)Cone Hop (Single-Leg, Forward)Cone Hop (Single-Leg, Lateral)Cone Sprint DrillCone/Hurdle Hop (Forward)Depth JumpDepth Jump to Box LeapDiagonal BoundFast SkippingHop (Frog)Jump (Box)Jump (Crossover Stride)Jump (Knee Tuck)Jump (Rocket)Lateral Hop to SprintScissor Jump LungeSplit JumpSquat JumpStanding Broad JumpStanding Broad Jump (Lateral)Star Jump

Hamstrings(6)

Box Jump (Repetitive)Box SkipButt KickHurdle HopSprint Start (3-Point)Wall Acceleration Drill

Adductors(3)

Bound (Lateral)CariocaCone Hop (Lateral)