Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to produce greater strength, more speed and explosive power. A staple of the P90X system, a DVD-based home workout, the exercises in the workouts cover all aspects of plyometrics training. The plyometric workout contains five sections of four movements; the first three last 30 seconds, and the final movements typically last 60 seconds.
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Section 1 includes the more basic plyometric movements. You begin with jump squats. You then move into the stationary running stance squat. Next you will be asked to complete the airborne Heisman movement. The section ends with 60 seconds of swing kicks, after which you will rest for 30 seconds. After the rest period, repeat all the exercises once more.
After another 30-second rest, the second section begins with squat reach jumps. You then repeat the run stance squats, moving into a modified Heisman movement known as the double airborne Heisman. A new exercise, the circle run, is conducted for 60 seconds. Rest for 30 seconds and repeat this set again.
After a 30-second rest, begin this section with jump knee tucks. The next exercise is the Mary Katherine lung, after which you will move into a leapfrog squat. The section ends with a twist combo; rest and complete this section again.
Section 4 begins with rock star hops, followed by gap jumps. Squat jumps are the next exercise before the last movement, the military march. The military march only lasts 30 seconds, after which you will rest for 30 seconds, and repeat this section.
The last section contains the run squat 180-jump sequence, after which you will be asked to complete a lateral leapfrog squat. The third movement is referred to as the monster truck tire, and the section ends with 60 seconds of the hot-foot exercise. Take a 30-second rest and repeat this section.
The Bonus Section
The bonus section of the plyometrics workout includes three exercises that you will complete for a 60 seconds each. These movements start with the pitch and catch and move into the jump shot. The bonus section ends with the football hero exercise. After completing this section once, you have finished the P90X plyometrics workout.