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Ideally, the exercises should move through similar ranges of motion. For example, a set of back squats at about 85-95% 1RM followed by a set of vertical jumps. The intention is to utilise the PAP effect from the heavy back squats in the jumping exercises and thereby increase the power with which the jumps are performed with. [7]
Use Plyometrics for Power: Exercises like box jumps or jump squats build lower-body power and coordination. Keep reps low (three to five per set) to reduce joint impact and emphasize quality.
Here's an example of a lower body workout you can follow: Gagliardi recommends that each workout day include between 8-10 exercises, but I've only listed two below to give you an idea.
Push press. Stand with your feet shoulder-width apart. Hold the kettlebell in your right hand with the elbow bent at shoulder height. Perform a simple half squat, bending your knees just a little bit.
This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps. The bench press is the king of all upper body exercises and is one of the most popular chest exercises in the world. It is the final exercise in 'The big 3'.
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