P90X2: Plyocide Review

The goal of plyometrics is to improve an athlete's speed, quickness, and power through exercises focused around fast and powerful movements.  A lot of people want to compare this workout to the original P90X Plyometrics.  The one thing I can say is that they're two very different routines.  The first Plyometrics has more cardio while Plyocide has both upper and lower body explosiveness.  But if you do Plyocide with enough intensity and maximize your reps, you'll get quite a sweat from this routine.

Total Time: 54 minutes

Equipment Needed:  If you want to do this routine in it's entirety without any modifications, you'll need 1 medicine ball, stability ball, foam roller, plyo box, a resistence band, mat, and 2 pieces of tape.  But the great thing about P90X2 is that they show modifications to everything.  For myself, I substituted the plyo box for a chair and used a couple of lines on my mat for the 2 pieces of tape.  So for those who travel a lot on their job, no excuses!

Warm-Up : The warm-up is about 10 minutes in length.  A total of 11 moves using the stability ball and foam roller.

1. Twist
2. Squat
3. Side Stretch
4. Alternating Back Lunge
5. Atlas
6. Foam Rolling
7. Roller Sphynix
8. World's Greatest Stretch
9. Inch Worm
10. Scorpion
11. Groiners

Workout : Approximately 30 minutes in length to finish 20 moves.  You do 5 sets of 4 moves and in each set, one of the moves is non-plyometric.  For those who have purchased the P90X Plus routines, you'll notice some familiar faces.  Mark Briggs and Traci Morrow are part of the cast.  On some of the balance moves....if you have to touch the floor or lose your balance, the punishment is push-ups!!!  The moves are:

1. Wide Leg TipToe Squat
2. Killer Katherine Lunge
3. Fast Feet Chair Jump
4. Slalom Line Jump
5. Warrior 3 Lunge
6. Jack-In-The-Box Knee Tucks
7. Think Drill
8. Spartan Squat Lunge
9. Super Skater Kick
10. Depth Charge
11. Frog Burpee Hop
12. 1-Leg Slalom
13. 1-Leg Squat
14. Surfer Spin
15. Power 90 Cross Hop
16. Wide Leg Jump Press with Med Ball
17. Launcher Lunge
18. Toe Tap 360
19. Flying Fighter Kick
20. Set Sprint Plank Plyo Jump

Cool Down : 12 minutes in length using a stability ball & a resistence band using a technique called myofascial release.  Very new and very cool to me.  A great way to wind down from such a kick butt workout.

Here is a visual representation of the Plyocide exercises:

If you would like to know more about P90X2 or Plyocide, click HERE!:
http://beachbodycoach.com/esuite/home/bruceflash