Can you sequence from WALKING to this? ⬇️ I think you can. Here’s my 13-step Plyo workout for any level…

1. Walk backward 100 steps It’s just a BIT bouncier than walking forward…

2. Jog backward 100 steps I think of backward like mother nature’s rehab for forward Slow as mother nature’s rehab for fast Low as mother nature’s rehab for high More on this ahead…

3. Run backward 50 steps? Every step of this routine is optional. Only use what feels like common sense for YOU. And rest as needed between steps…

4. Now you may feel ready to turn around and run forward, but let’s cool down and go sideways first: 50 steps per side. Sideways is not as therapeutic (in my opinion) as backward but it’s less force than forward so it’s a nice transition…

5. Run forward 100 steps… This might be my fave use of the @atgexercise backward treadmill: how safely I get good forward running workouts 😂 It’s like having a personal hill. Slows you down a bit. Burns more in less time!

@atgexercise 6. Sprint forward 50 steps? You don’t “have to” sprint. But it sure seems like a good survival ability, and it does the body a lot of good! What if you COULD safely sprint in moderation?

@atgexercise 7. Ok, now it’s time to jump, right? Well… What is the LOWEST jump you can do? Pulse low, 20 reps, not even getting any air…

@atgexercise Now even up to this step could be highly therapeutic for someone getting strength results but not dancing, playing sports, etc. So this is where I’m taking a pause to explain my full view…

@atgexercise This is just how I view it... 1. Backward rehabs forward So it’s not that you “need” to do backward but it’s useful to know…

@atgexercise 2. Slow rehabs fast Observation in the fastest athletes I’ve trained: They’re strongest at SLOWING THE BODY, TOO! Not perfect. Not absolute. Correlation or causation? IDGAF. Works well. Can you control body ENTIRE way down? This is just one example.

@atgexercise 3. Low rehabs high You don’t “have to” do any of this. And by the nature of adaptation IT doesn’t work… YOU do. And the more you understand, the more you can control your outcomes.

@atgexercise And EVERY single force can be made a step by step scale. Onward…. Plyo #8: jump low? 10 reps

@atgexercise 9. Now before we jump UP, jump sideways: 10 reps per side…

@atgexercise 10. Now bounce up, 20 reps Reminder that every step is OPTIONAL. Don’t push past what feels good. Adapt. Go to the level that matches the actions you safely want in life.

11. Jump UP, 10 reps Reminder: YOU DON’T KNOW WHAT YOU MIGHT BE ABLE TO ADAPT TO I had a team lowest 19” vert in high school Reached my 20s having never dunked Hooked on painkillers for my knees One surgical One non-surgical with tears THEN I began my knee over toes journey I’ll be 33 this month and dunk with ease

@atgexercise 12. Jump FAR? 5 reps per side Combining speed and jump now becomes even more force! I do this because I use it in basketball. I do NOT do this on weeks I have a basketball game. I do this routine on weeks I DON’T, and some of the steps can make a warm-up for sport.

@atgexercise 13. This step is not a plyo (which refers to having a landing and a jump), but is so important I think you should do this as your last step no matter how few previous steps you did. 3 levels in this clip. Bodyweight. DB/KB loaded. BB loaded. 3 sets of 10 bottom 1/2 squats

@atgexercise This routine is also on my http://ATGexercise.com site & app, made and run by OG online members. We answer your questions and coach YOUR form videos for $50/month. Our goal is a valuable service. But no secrets. Hence posting the whole routine here for free. 🫡

Special thanks to: Louie Simmons (RIP) for turning sled into an exercise, including backward, which set the foundation of my system. Charles Poliquin (RIP) for the immense contributions on deep strengthening (and a lot more!). And Matt Watson, a current plyo coach and the first I’ve seen popularizing deep plyos! I’ve been exploring deep work for 13 years and I think deep plyos are a valuable addition to that field.

@atgexercise If you read this far, you’re a legend 😂🤝 Thank you, and have a great week. http://ATGexercise.com