FML Workout: Jump into Spring

Celebrate the new season by adding some spring to your step with this challenging plyometric workout.

performed by Lara Rinier, Fitness Coach at Pure Austin Fitness

Photography by Brian Fitzsimmons

(page 1 of 3)

Note: These exercises are not meant to be done back-to-back, but are simply suggestions for those wanting to add plyo into their strength routine.

Burpee Pull-Ups

Set-up: Stand under a pull up bar with legs shoulder width apart.


1. Perform a full burpee, then immediately jump up to grasp tightly onto the pull-up bar. Perform a pull-up where chin is just over the bar. 
2. After one pull-up, drop down with arms extended. Once feet hit the floor, perform another burpee; repeat. When performing the burpee, allow your hands to absorb the shock. 
3. Press back up to standing, moving chest and hips simultaneously in order to avoid low back pain.  

Max reps in 60 seconds.


Plyo Single Leg Hip Thrust

Set-up: Lie on upper back, resting on a bench with feet flat on the floor. Position arms directly out to side on bench or rest on rib cage. Walk legs out into a 90-degree angle, ankles under knees, hips fully extended. Keep neck in a neutral position.


1. Lift one leg while keeping a knee bend, dip hips, and explosively lift hips up while contracting the glute; keep core tight and hips fully extended. Allow for as much air time as possible. 
2. Land quietly with control and minimal ground-contact time; repeat. Alternate legs after reps are completed. 

8–10 explosive reps per side.

Plyo Bear Crawl to Push-Up

Set-up: Assume quadruped position with knees directly under hips and hands under shoulders. Lift knees up off of the floor. Keep core engaged (naval pressed into spine, flat back). This is the bear crawl position.


1. Begin the eccentric motion in arms by loading your arms, back and chest; then, hop hands out into a push-up position. 
2. Perform one push-up and then hop back into the bear crawl position. Knees will remain off the ground. 

Repeat 8–10 times or include in a 60-second timed interval training. 

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