After a three-minute warm-up, you’ll perform a band exercise then immediately move on to a plyometric exercise. Take all of your plyo sets to absolute failure – meaning you couldn’t possibly do one more – and write down the number of reps. That number will be the goal you want to at least match – or, ideally, beat – during your next workout.
After the plyo move you’ll rest for one minute, then repeat the superset twice before moving on to the next combination. For your shoulders and arms, you’ll do two band moves before hitting the plyometric exercise. Do this workout at least three days a week for four weeks.