Ploymetrics Workout 2: Movement Pairs

Tack these two sets of exercise combinations onto your workout for serious results.

Consider this your routine revamp for the week. These sets of antagonistic movement patterns, or types of motions, become powerfully complementary when teamed up.

These sets of isometric/plyometric and internal/external rotation pairings breed stability and mobility, which are essential to a balanced, well-functioning body. Isometric moves are static and help build strength and stability around a joint, which preps the body for the more explosive nature of plyometric training. Training internal rotation and external rotation together not only improves the balance between hip mobility and a healthy back, but also helps you become aware of other movement imbalances that inhibit a healthy range of motion.

Do 3 sets of the indicated reps alternating moves in each pair.

Photography by Ryan Forbes

: Isometric: Wall Sit. Do 4 reps.; Start standing with back against a pole or wall, then slide down and walk feet out into squat position until knees are bent 90-degrees. Lift right leg so it’s almost parallel to left thigh, foot flexed, remembering to breathe (as shown). Hold for 15 seconds; release and repeat on other side for one rep.

Plyometric: Reverse Tuck Jump. Do 10-15 reps.

Part A: Start standing with feet about hip-width apart, then lower into squat position, elbows bent 90 degrees, hands in fists at chest level (as shown).

Part B: Jump, driving hips forward and swinging arms back, bending knees to bring feet behind you until toes touch hands (as shown). Land in squat position.

External Rotation: Prone Scorpion. Do 10-15 reps.

Part A: Lie flat on stomach, left ear on ground, legs slightly wider than hip-width apart, arms extended straight out from shoulders, palms on ground (as shown).

Part B: Lift right leg from hip, bend right knee and place right foot on ground behind you as close to left leg as possible, trying not to move chest and arms (as shown). Return to start, then repeat on opposite side for one rep.

Internal Rotation:Hip Roll. Do 10-15 reps. Switch side; repeat.

Part A: Kneel with left leg turned out, almost sitting on left heel, fingertips on ground in front of you for support, right leg extended to side, heel resting on ground, foot flexed, toes pointing upward; keeping spine neutral and hinging forward slightly from hips, abs engaged (as shown).