Plyo Legs and Back
Well, in the quest to shake things up, I got to thinking about how I really wanted to blast legs and back, but I needed a change from LEGS/BACK that’s in P90X. I had Plyo Legs from the One on One series, but I wasn’t really feeling that workout today either – so, I came up with my own little hybrid of PLYO LEGS and BACK – all rolled together in one little monster of a workout!
My friend Anson is coming over in about an hour to join me for a workout today, but he has no idea what I have in store for us! I just created this workout, and its never been done before – so it should work wonders for making us hobble around by later today!
Give it a try yourself, and let me know what you think!
~Mark
PLYO LEGS and BACK (created 06/26/2009)
1.Squats (feet shoulder width) - 40-60 reps
2.Hot Foot (30 seconds per leg)
3.Wide Grip Pullups – max reps
4.Toe Roll Iso-Lunge – 40-60 reps
5.Leap Frog Squats – 60 seconds forward and back
6.Chinups – max reps
7.8 card stud
8.Double Airborne Heisman – 60 seconds
9.Close Grip Pullups – max reps
10.Three Position Calf Raise (5 reps each – toes in/center/out) – 60 seconds
11.Jump Shot (60 seconds)
12.Overhand Pullup
13.Side to Side Squats (40-60 reps)
14.Swing Kicks (60 seconds)
15.Switch Grip Pullups (max reps)
16.Pliate Squats (40-60 reps)
17.Lateral Leap Frog Squats (60 seconds)
18.Close Grip Chinups
19.80/20 Speed Squats (30 reps per leg)
20.Mary Katherine Lunges (60 seconds)
21.Wide Pullups
22.Close Stance Squat (to stool or chair – light touch) (30 reps)
23.River Jumps (30 seconds)
24.Pullups (your choice) – max reps
Jun 27, 2009 @ 17:16:45
Can I nickname you “Bucket” as in “you do a Briggs workout, you’re going to need a bucket!”. I’ve gone through 4 rounds of p90x, and on the second round of p90x plus,and I gotta tell ya, I hit the “whoa mama” stage about one third into this thing. Thank you SO much for this workout, not that I’ll be able to do it anytime soon, but I love having something to work towards! I love Legs/Back too, but this is awesome!!
Jul 03, 2009 @ 14:22:53
This looks like another ripper Mark. But, not having ALL of Tony’s workouts, what is “8 card stud?” It’s in one of the other workouts you’ve posted here and I don’t know that one.
Jul 12, 2009 @ 15:52:25
8 Card Stud – lay 8 cards out in a straight row in front of you. Straddle the end card (with the row going out away from you). Squat down, pick up the first card, and stand up. Step forward slightly, squat down, and place the 1st card onto the second, and stand up. Squat down, and pick up the first card, and stand up. Squat down, pick up the 2nd card, and stand back up. Step forward and repeat the process through all 8 cards! You’ll end up doing over 60 squats!
Jul 12, 2009 @ 21:44:58
Owwwwwcccchhhh! Sounds like …..fun. Thanks man.
Jul 16, 2009 @ 09:33:52
This is killer!!! I did it this morning and WOWZA! I can feel ‘em talking. Great job Mark!
Jul 21, 2009 @ 20:48:47
Taryn – I’m glad you liked it….way to BRING IT!
Aug 07, 2009 @ 18:42:19
Mark dud I just did this workout oh my god its far better than legs and back they should have like a one on one with Mark Briggs u make awesome workouts!! KEEP COMIN BRO
Aug 07, 2009 @ 23:14:58
Hassan – Thank You! I just designed a workout that I will be introducing on August 15th (in Auburn Massachusetts). I’ll be leading a FREE group workout – and after people have a chance to do it, I’ll be posting it here for all of you to enjoy!
Aug 08, 2009 @ 00:44:55
Great I would love to give that workout a try !
Dec 12, 2009 @ 22:10:01
I ran through this using a 20 lb. vest on all pull-ups and most of the legs. My legs are screaming! Great change up from the original Legs & Back routine. Thanks Mark. Enjoy your routines.