A-Jock's Plie Jack / Plyo Lunge 2-week rotation

[Aquajock]

IMHO, plie jacks and plyo lunges (what Cathe has also called "power scissors" and "explosive lunges) are, pound for pound, the best leg power training drills out there. With that in mind, I've developed a 2-week intensive rotation with Cathe's DVDs that feature plie jack and / or plyo lunge drills, to really develop explosive power in the legs. The leg and upper body weighted work included in this rotation are for maintenance only. My suggestion is to do the 2-week rotation, then develop for yourselves a one-week muscle program, then repeat the 2-week rotation and your own muscle week for a full 6-week cycle.

As always, this rotation is not for the impact-averse, and DVDs are called for in most instances because of premix utilization.

Have fun!

DVDs needed:

Interval Max the Original
I-Max 2
I-Max 3
K-Max Boot Camp Challenge
Legs and Glutes
SJP
CTX Kickbox
Body Max power circuit segment
High Step Training

POWER LUNGES WEEK:
Day one:
I-Max Original warm-up (“power scissors” in warm-up)
Body Max Power Circuit segment (“power scissors” in the first power blast)
Body Max ab routine

Day two:
High Step Training warm-up
High Step cardio-only premix (power lunges in Cycle #4)
MIS upper body only

Day three:
Leg & Glutes as produced (explosive lunges AND plie jacks)
KPC stability ball routine

Day four: REST

Day five:
I-Max Original warm-up and segments 1, 3, 5, 7 and 8
High Step Training lower body only premix
Ab routine of choice
High Step Training upper body only premix

Day six:
CTX Kickbox warm-up and cardio as produced (“power scissors” in cardio
segment)
CTX Kickbox planks and abs

Day seven:
I-Max 3 warm-up and blast only premix (power lunges AND plie jacks)
PLB Pyramid down
PUB abs
PUB Pyramid Up

REST

PLIE JACK WEEK:

Day one:
I-Max 2 Blast Mania premix I (plie jacks in Interval 9)
Cardio + Weights abs
Cardio + Weights Timesaver Heavy Upper Body premix

Day two:
SJP step warm-up
SJP hi/lo circuit segment as produced (includes plie jacks and compound weights)

Day three:
Kick Max as produced (plie jacks AND plyo lunges in Boot Camp Challenge)
Ab routine of choice

Day four:REST

Day five:
I-Max 3 warm-up and blast only premix (includes plie jacks AND plyo lunges)
SuperSets Rounds One and Two Group A ONLY
Boot Camp core only premix

Day six: Stretch Max of choice (you’re gonna need it for)

DAY SEVEN:
I-Max Original warm-up and segments 1, 3, 7 and 8
I-Max 3 step and interval blast 5
Kick Max Boot Camp Challenge
Boot Camp lower body only premix
Boot Camp upper body only premix

Love,

A-Jock

 

[rmrmr]

Thanks Annette. This rotation would be great for me since lower body is my problem area. These mish moshes of yours have taken me to a new level, let alone all the variety it is adding to my workouts. You are so creative.

Diana

 

[allwildgirl]

Well, darn. I really need to order more dvd's, because I don't have most of these. *sigh*

 

[smoogy]

All I can think is Ouch.

Marla

 

[Aquajock]

Bumping for Elsie3 / Carol

 

[Aquajock]

Bumping for "Foodie Sue" (that signature cracks me up!)

aj

 

[Aquajock]

Bumping for Dorothy

 

[Aquajock]

Bumping for WantFit

 

[WantFit]

A-Jock's,

I got my Urban Rebounder last night. I can't wait to incorporate this rotation into my routine in bring my lung capacity to a higher level.

Here are my questions:

You did not list Superset (I guess it is from PP/SS). But in Plie Jack week Day Five, you list "SuperSets Rounds One and Two Group A only". Is this segment from PP/SS or from other DVD? If you did mean from PP/SS, I don't have that, I also don't have SJP. Which w/o can I substitute these. I have all Cathe's except the following:

Basic Step + Boday Fusion
Supersets and Push and Pull
Timesaver
Abs Hits
Classic Vol.1
Cardio Kicks and Circuit Max
Cardio Hits
SJP


Thanks

WantFit

http://pg.photos.yahoo.com/ph/ddw98/my_photos

http://wantfit.blogspot.com/

 

[Aquajock]

Hi, Wantfit! I screwed the pooch when I forgot to list Supersets / Push-Pull in the DVD's Needed section.

To substitute for Supersets, I'm not sure what would be similar because of SS's unique arrangement. I'll suggest the Pyramids and their premixes (Pyramid UP and Pyramid DOWN, upper and lower body each).

Now . . . don't get scared, but to substitute effectively for SJP, I'll suggest the Kick Max Boot Camp Challenge, because is has plyo lunges AND plie jacks in the same segment. OR, if you're really feeling adventurous, substitute the I-Max 3 blast only segment (there is a plunge-lunge-on-the-step blast that is similar to floor plyo lunges).

HTH -

A-Jok

 

[WantFit]

Thanks, A-Jock. Looking at your susbstitue, I am scared!:+ I guess I will try KM Boot Camp first, and see if I have the ability to ease to IM-3 Blast Only segment.


WantFit

http://pg.photos.yahoo.com/ph/ddw98/my_photos

http://wantfit.blogspot.com/