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Beginner Plyometrics Exercises

35 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(6)

3-Point Stance Chest Push - Medicine BallChest Pass - Medicine BallChest Pass (Repetitive) - Medicine BallChest Pass (Single Response) - Medicine BallChest Throw - Medicine BallChest Thrust - Heavy Bag

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(3)

Medicine Ball Throw (Overhead) - Medicine BallMountain ClimberTorso Twist (Full) - Medicine Ball

Quads(13)

Bench Step Sprint (Alternating)Box Jump (Front)Box Jump (Quick Leap)Box Push-Off (Single-Leg)Box Shuffle (Side-to-Side)Butt Kick JumpCone Sprint DrillCone/Hurdle Hop (Forward)Diagonal BoundFast SkippingJump (Rocket)Standing Broad JumpStar Jump

Hamstrings(4)

Box Jump (Repetitive)Butt KickSprint Start (3-Point)Wall Acceleration Drill

Adductors(2)

CariocaCone Hop (Lateral)