Kyle Donsberger

Welcome to Day 9 of #liftmas Today we’re hitting up some easy at home plyos that you can do to work explosive power and stay on your game. DLH - Double leg hop, or standing broad jump. Focus on exploding and jumping as far forward as you can. DB DLH - DLH with dumb bells, if you want to work on more explosive power and have some dumb bells handy it takes the DLH to a new level 3DLH - 3 Double Leg Hop. This adds a level of complexity and core stability to put 3 broad jumps to...gether, if you have some room to do this. Focus on driving forward not up. DB 3DLH - 3DLH with dumb bells to force more explosive power SLH - Single Leg Hop. Focus on driving forward and snapping the knee up to generate power 3SLH - Single leg hop 3x to focus on coordination and power transfer Lateral Hop - focus on driving side to side and going laterally (meaning straight sideways, not diagonally. This is a great exercise to work on controlling direction of force and body control Hop Lateral - add a little hop forward to the lateral hops, still focusing on direction and max power laterally. Remember if you have any questions or want direction feel free to hit up the DMs! We’ll be back tomorrow for Day 10! . . . . . #yycsports #yycfitfam #strengthandconditioning #strengthandconditioningcoach #sportconditioning #explosivetraining #plyometrics #homeworkout #noequipmentworkout #impulseathletics #riseandgrind #nextlevel

Welcome to Day 8 of #liftmas Today we’re going to go through some agility work. Super easy, all you need is a little space and some markers, I used cones but you can use rolled up socks if you don’t have anything like cones! A great way for athletes to keep working on agility and speed without having to be in the gym. All you need are 12 markers randomly spaced. Fast Feet - go through the cones as fast as you can, keeping a lean and driving forwards. I would do 6-8 sets Sing...le Leg - just like fast feet, on one leg, keep your body over your foot and try not to reach each way. I like 6-8 sets/leg Pods - arrange the markers in pods (I use groups of 3-4), go through either side of the grouping (left or right) and then drive across to the next pod. Focus on staying over top of it and work on speed after you get comfortable. Again I like 6-8 sets. Remember if you have any questions or want direction feel free to hit up the DMs! We’ll be back tomorrow for Day 9! . . . . . #liftmas #yycfitfam #yycsports #strengthandconditioning #strengthandconditioningcoach #sportsconditioning #agilitytraining #fastfeet #slowfeetdonteat #homeworkout #noequipmentneeded #impulseathletics #riseandgrind #nextlevel

Welcome to Day 7 of #liftmas Today we’re going to hit you with a body weight circuit, super easy with no equipment but will definitely get things burning and working under fatigue. Run through each exercise 20x without a break, take a 2-3 min break and repeat, try to get 3-5 sets in! 1 - Air Squats - focus on keeping the weight in the heels and drive the butt down, and speed to feel the burn 2 - Push Ups- keep the elbows in, think explosive push upwards 3 - Air Squats... 4 - Push Ups 5 - Squat Jumps - focus on getting max height with every jump 6 - Dips - keep your back close to the bench (or whatever you’re using), explosive punch up . . . . . #yycfitfam #yycsports #athomeworkouts #noequipmentworkout #bodyweightworkout #explosivetraining #impulseathletics #riseandgrind #nextlevel

Welcome to Day 6 of #liftmas Today we’re going to hit you with some endurance plyos. An easy way to work on power development and help working under fatigue. It also requires 0 equipment! This is the plyo circuit! Focus on max power not speed in reps and as always work on stability and posture. Here are the exercises: 1 - Squat Jump - 1/4 squat and explode up as high as you can 2 - Double Leg Lateral Hop - Jump laterally (sideways) on two legs as far to each side as possible ...3 - 180 degree Squat Jump - Same as the squat jump with a 180 degree twist, focus on height and a good landing 4 - Single Leg Lateral Hop - Jump laterally from one leg to the other, driving across as far as you can. Focus on pushing off the ground leg, not pulling the off leg across. 5 - Split Jump - start in a split position and jump as high as possible and switch leg positions 6 - Tuck Jumps - jump as high as you can focusing on snapping the knees up to the chest not the heels up to the butt (a common mistake) For this circuit try 10s on with a 20s rest in between each different jump, if that’s too easy drop it to 10s on/10s off. Take a 3-5 min rest and do 3-5 rounds of the circuit. Remember if you have any questions or want direction feel free to hit up the DMs! We’ll be back tomorrow for Day 7! . . . . . #yycsports #yyfitfam #strengthandconditioning #sportconditioning #strengthandconditioningcoach #explosivetraining #plyometrics #homeworkout #0equipmentworkout #impulseathletics #riseandgrind #nextlevel

Welcome to Day 5 of #liftmas Today we’re looking at explosive speed. Speed comes from the ability to contract and relax quickly and here are 3 drills I love for it. 1 - Pulses - another drill taken from Dr. Stu McGill, lying on your back relax everything and brace your core. I take one rep to figure out the range and feeling I want. Then focus on pulsing opposite arm and opposite leg, thinking about a quick contraction and relaxation. It almost looks like flopping or flailin...g. I do 10 reps on each side to build that feeling 2 - Wall Drill - this is a stationary variation of the dead leg and allows to focus on positioning. Lean against the wall, take a couple reps to find the range and motion slowly while keeping your core set and back straight. As you get comfortable add speed. Keep the foot relaxed and focus on driving the knee up, keeping the foot out and contract quickly to drive the foot back under you. 2 sets of 10/leg is a good start. 3 - Alternating Wall Drill - this builds on the wall drill, adding a layer of complexity. In the same position drive one leg down, then the other and back to original leg up. This is a great exercise to work on transitioning from one leg to the other. I like 2 sets of 10/leg. Remember if you have any questions or want direction feel free to hit up the DMs! We’ll be back tomorrow for Day 6! . . . . . #yycsports #yycfitfam #strengthandconditioning #strengthandconditioningcoach #liftmas #speedtraining #explosivetraining #impulseathletics #riseandgrind #nextlevel