32 Min Advanced Plyometrics + Dumbbells | Eccentric Strength + Elastic Recoil скачать в хорошем качестве

32 Min Advanced Plyometrics + Dumbbells | Eccentric Strength + Elastic Recoil

Advanced Elastic Recoil + Eccentric Dumbbell Strength (32 Min). This session trains the full power cycle: absorb → stabilize → rebound—reactive jumps for the stretch-shortening cycle plus slow eccentrics with dumbbells to build braking strength and tendon resilience. What you’ll feel: springier legs, cleaner landings, stronger joints and better force return. Level: advanced (great if you already jump/strength train regularly). Equipment: dumbbells + a little space (optional mat). Timestamps: 0:00 Intro 0:30 Warm-Up: Hip Figure 8s + Lateral Sweeps/Reach (Mobility + Tissue Length) 2:42 Warm-Up: Step-Outs + Arm Reach (Scapular Warm-Up + Hip Mobility) 4:01 Transition: Overhead Arm Hops → Squat Jumps (Elastic Recoil Prep) 5:09 Side Lunge Step-Outs + DB Lateral Hinge Row (Slow Eccentric) Lateral Chain 6:41 Plyo + Strength: Jump Lunge Switch (Pause Hold) + Eccentric DB Biceps Curls. Stick the Landing. Organize the Lunge Position Properly. 8:45 Lateral Chain Lunges 9:37 Rows, DB Bent-Over Row → Warrior 3 Row (Slow Eccentric). Balance 12:38 Standing Hip Mobility - Pigeons, Trees, Eagles and Foot Holds. Shoulder openers. 17:15 Triceps 19:13 DB Shoulder Press + Cross-Back Lunge (Curtsy Lunge) 20:37 Fluid Dumbbell Arm Flow (Shoulder Mobility + Control) Dumbbell Micro-Hops (Impact Loading + Bone Strength) 22:58 Cooldown: Yoga Stretch for Hips + Hamstrings + Shoulders, Spine. Focus on landing mechanics Recoil / jump blocks Eccentric dumbbell strength blocks Cooldown / reset notes: land quietly, keep ribs stacked, and stop if you lose crisp mechanics. If you enjoyed this class, save it, subscribe, and check the membership for the full training library. #plyometrics #eccentrictraining #dumbbellworkout #jumptraining #mobility Build strength, bone density, and nervous system resilience — without joint pain or burnout. This class is part of Strength Density Training™, a smart, low-impact approach to strength training for longevity. In this workout, you’ll train strength in a way that supports your joints, nervous system, and long-term capacity — not exhaustion or overuse. This session is designed to help you feel stronger, steadier, and more regulated after you train. ✔ Joint-safe, low-impact strength ✔ Supports bone density and muscle ✔ Nervous system–aware pacing ✔ No high-rep burnout or overstretching Who this is for: • Anyone experiencing joint pain, fatigue, or burnout from traditional workouts • Women 35+ building strength for longevity • Those transitioning from yoga or high-intensity training into smarter strength About Strength Density Training™ Strength Density blends intelligent resistance training, functional loading, dynamic intervals, and movement awareness to help you build real strength without frying your system. New videos weekly. Subscribe for joint-safe strength, nervous system regulation, and longevity-focused training. Please visit our channel MUSIC for Yoga, Relaxation and Meditation at    / @jonnybemusic   ♥ 12 Week Beginner Yoga Course Download http://www.alikamenova.com/beginner-y...