Thank you very much bro, I think this video will help many footballers Keep working hard❤

Summary: cardio warm up 5-10 min Stretch 20 sec pogo jump Plyometrics: 2x5 approach box jumps (2 min rest after set) 2x5 squat box jumps 3x5 seated box jump 3x4 drop box jumps (2 reps left 2 reps right foot) 3x5 Single leg box jump Change of direction: 2x6 lateral jumps 3x6 lateral skips Strength: (3min rest per set) 3x8 trap bar deadlift 3x8 Weighted hip thrust 3x8 Hamstring curls Isometrics: 30sec Lunge iso hold (2 sets each side) 30secGlute bridge iso hold (2 sets each side) Cooldown: Copen stretch Child’s pose Actually watch that shit urself

Needed this as an aspiring footballer🙏🏽💯

Great content -- although with that being said, you have no right to get annoyed at people accidentally walking into your video, at the end of the day its a public gym and you don't own that space, if anything you should be asking peoples permission to film near them since you're going to be putting it online.

Needed this thank you so much bro❤

2 weeks in and i already jump higher. Thank you❤

Man, amazing training, Thank you❤

Thank you very much. As a young footballer it helps me a lot

Great vid this bro . Impressive box jumps 👊🏻

Needed this thanks bro ❤️💪

Absolute fire man, keep it up 👊

all the way from south africa, luving ur work man

thanks i apreciate your work

Great workouts! Thanks for sharing from Los Angeles

this is amazing thank u so much

very helpful thank u so much

Keep going tbh i learned a lot from u❤❤

vid is dope preciate bro much love from toronto btw the intro beat is tuff

Keep going bro thank you for the amazing video

Thank you bro 💯

Great video. I’m going to do some of these exercises. Thanks

Really good video thank you for posting

Thank you for your exercises,bro

LEGEND

Nice channel g, well organised. Certain man got their teachers degree lecturing on what you can and cant say about people walking into your videos.

Great video. One question about the training session: how long did it take you to complete the whole thing? isnt it better to split between pylos and weights? like twice a week pylos and once a week heavy weights. thanks man!

Thanks man

Great video will defo use next session needed this 👏

For anyone looking to implement plyometrics into their training, start with conditioning your body to first absorb force then progress onto plyometric exercises. Here's an example on how to progress plyometrics over time: snap downs > altitude landings > broad jumps > miometric jump (concentric phase of a box jump) > box jumps > unloaded jumps > loaded jumps > bounding/hurdle jumps > depth jumps Hope this helps!

God bless you

Nice bro loved it ❤

great vídeo, very good content, i like a lot!!!

Great content.. keep it up

hello by italy❤❤❤you are the best

great video man

Great video 👍🏽

AWESOMEEE

Great video

Please more videos, great content

your video is te best for the plyometria for my opiniun

Buenos ejercicios! No pasa nada con las perdonas que pasan frente a la camara igual son buenas tomas, es un gimnasio! Feo es cuando la gente se pone a ver redes sociales o se ponen a charlar y tenes que estar esperando a que se salgan. Al estar pendiente de eso o cualquier cosa que te haga enfadar hace que todo el trabajo que haces no valga la pena porque lo unico que haces es absorber o generar negatividad, y eso contraresta.

KAY B🥶🔥

That's crazy cause I just subbed to you

Bro please do video on upper body plyometrics workout 🙂

good vid.

Hi Kay, while others said, "you have no right to get annoyed at people accidentally walking into your video", That logical comment is an inspirational hint that pushes you to think outside of the box!! I mean look around your gym brother, you're probably the top customer in the best form!! Have you ever wonder why other customers using the same hardware like you don't have the sharp peripheral vision that you have?!! Because what matters the MOST is the SOFTWARE, aka DETERMINATION!! I mean if they do, I'm pretty sure they won't walk into your video. Now just try to imagine those still have some passion left in their mindsets wanna up their Sunday league games while struggling with making ends meet. I strongly believe if you could figure out how to present your solid knowledge at totally different environments, for instance: living rooms, back alleys, side walks, bike paths, parking lots, local parks with just some benches or whatnots, I'm pretty confidents the number of your subscribers will exploded by a few K easily! Good luck, Kay!!

7:05 oh sorry, we didn’t knew this is your OWN gym, Mr. Content Creator

Great content, will definitely apply this to my next session. Saying that you DO NOT OWN THE GYM. If you’re getting annoyed at people who are walking past your video while filming at a public place, you should have not recorded at the first place. You don’t own the gym and space. You do not have the right to tell people to not walk through your camera or be annoyed at them doing so. It’s a public place bro. Other than that great content.

Ay KayB i was wondering if you could show us your full week gym session

Hi, im loving the videos, do you have a alternative for the hamstring curls?👊🏼

Do you rest in between sets or after you finished all of the sets

Great vid!! Do you have some kind of schedule where you combine team training with all the gym work?

nice video broo ;)

great content brother🙏🏿, but do you know why can’t we download the video?

how long does it take to complete the session? pls

Nice

Summary: Lower body workout (TheFirstKayB) Plyometrics * 10 mins jog (warm up) * Pogo jumps (20 sec x2) * Approach box jumps (5 x 2) * Stand-off box jumps (5 x 2) * Seated box jump (5 x 3) * Depth drop into jump (4 x 3) * Single leg box jump (5 x 3) Change of direction * COD lateral jumps (5 x 2) * Lateral jumps (6 x 2) Strength * Trapbear deadlift (8 x 3) * Hip thrust (8 x 3) * Hamstring curls (8 x 3) * Bar squat (10 x 3) * Bulgarian split Isometrics * Iso hold (30 sec x 4) * Glute bridge Iso hold ( 30 sec x 4) Cool down * Cobra Stretch * Child’s pose * Leg to chest stretch * Flexor stretch * Hamstrings stretch * Butterfly stretch Thanks Kay for the routine it’s amazing keep on the good work (Pin this)

Great content man, be careful using dated sources for example the 1954 reference for isometrics, if you’re going to reference them, make sure you have a current bit of research to support what they’re saying 😁 we don’t want to use facts from 80 years ago! Keep it up buddy

How about the quads? What exercise attacks them just curious as I’m new to the gym

Could you do a video on your diet? Would be greatly appreciated!

Love ur vids keep it uppp🫡❤️

how much times a week should i do this

Do u do this workout inseason

48 inch vert is absolutely unreal 😳

What should i do if my gym doesn’t have a trap bar deadlift

Now video is coming 🎉

love how mad he gets when the ppl pass by its funny lol

❤❤🎉🎉

For an athlete do stability ball curls instead of leg curls.

Is the single leg box jump 3 sets for each leg?

Great man. But please stop getting annoyed at people walking through. It seems make you look entitled like they gotta adjust to your life as if they gym is yours. Last thing you want is Joey Swoll coming after you. Great stuff though

should i be doing quad extentions

13:22 confuses me a little. Didnt you mention, in your gym routine video, that you should do strength on your lower body only once a week?

what can i do instead trap bar deadlift because i dont have trap bar in my gym

Poor man's Sterling 😭😂❤❤

Is this for in season or off season

Single leg jumps is 5 x 3 right ? So it’s un even do I do 5 x 4 so there’s total of 10 reps ( r ) and 10 reps ( l ) instead of 10 reps ( r ) and 5 reps ( l )

please tell me the name of everyone trained in mobility🙏🏼

Hi bro how many trainings do you usually do? (Gym session and others kinda of trainings) (your splits)

Hey man love the video but just wanted to let you know sometimes less is more, the workout has great exercises but in my opinion too much volume

In out gym they dont have boxes what should i do instead

Can i do the plyometrics two times?

Core training please

Wait u play for da L7 Enfield site.. I used to play for da south ldn site.. where u now ?

How long should this session take to do?

Great video bro. Can you do a video abt what to eat and train to gain weight

What club are you playing for

Bro can i do daily this workout

All this in one training?

How long dose it take?

How long is this workout meant to take

Hi bro this session plyometric and explosive day is ok?

How many times a week bro ?

Can you do full body plz

Yo g thanks for the workouts bro🔥 Im 14 tryin to get stronger as a footballer💯 Sub +1

yo bro my gym dont got hamstring curl machine so do i just skip it or anything to replace it with

Hi bro if i do your ypper and this session is it enough for gym work if not what else should i do

What type of gym is that bro ?

Low reps, high weight OR high reps, low weight?

Are the weights in pounds or kilogram pls