Hi, my name is Holly Del Rosso, and this is plyometric cable exercises. You've been working out for awhile, and you've been doing the same exercises over and over, but these are exercises that are gonna give you more power and speed. Practicing power exercises, such as plyometrics, are gonna increase your speed and power in every activity that you perform, so you have muscle growth and muscle acceleration. In our first plyometric exercise, we're gonna perform a squat jump to row. So you're gonna need a pulling machine. You're gonna go into your squat, jump and row. Squat, jump and row. Make sure that you're landing with your knees soft, and that you're landing on your toes. Shoulders are back the whole time, and make sure your knee doesn't go past your toe in your squat. In our next variation, we're gonna perform a sumo squat to single arm row. So let me show you guys what it looks like. You're feet are gonna be out like a ballerina, you're gonna go into your squat position, squeeze your glutes as you come up, this is working your inner thighs a little bit more than a regular squat. So you're gonna go sumo squat, jump, and then you're gonna row. Sumo squat, jump and then you're gonna row. This is for the more advanced lifter, so make sure that you've been working out, and you have some experience behind you before you do this exercise. Perform three sets of 15 reps for both plyometric exercises, and you can perform this three times a week.