P.A.P. Lower is the 10^th workout included in the P90X2 90-day home fitness program that lasts approximately 63 minutes.

The Concept:  Resistance Training and Plyometrics

P.A.P. (Post-Activation Potentiation) is a combination of resistance training and plyometrics.  P.A.P. requires more muscle cells to work after being activated from a strength exercise.  The exercises are strategically placed in a specific order to provide maximum benefits.   

The exercises selected for this program are focused on your lower body.  The types of exercises you will be performing include:  resistance, contraction, explosion, and stabilization.  Basically, you will be doing heaving lifting just before an explosive activity.

The program executes these types of exercises in two complexes.  The first complex will be a series of four rounds of four of the same exercises.  Tony then begins a second complex that will consist of different exercises from the first complex, but will be four rounds of the same exercise within the complex.

You will be on the balls of your feet the majority of the time; therefore, it is important that you wear proper shoes.  Tony recommends that you stay away from running shoes.  Instead, wear springy basketball shoes.

Click here to visit the Team Beach Body P90X2 page and be sure to visit our main p90x2 review page to see in depth reviews of every p90x2 dvd.

How P.A.P. Lower Benefits you

The combination of resistance training and plyometrics creates a workout that will help you play better at any sport.  It is designed for athletes who want to run faster, throw harder, jump higher, etc. 

No matter what you need to do in your athletic career, you will be training to exceed your goals as Tony will motivate you to push as hard as you can with each exercise.  The idea is that this will improve explosive power and performance in different actions, such as:  lateral movements, jumping, and sprints. 

P.A.P. Lower Workout Equipment Needed

Make sure to have some water available during this intense workout.

• 2 Pieces of Tape
• Foam Roller
• PlyoBox (optional)
• Weights
• Resistance Bands
• 2 Medicine Balls
• Heel Walk
• Feet Smackers
• World’s Greatest Stretch
• Inch Worm
• Fire Hydrant
• Scorpion
• Groiners
• March Skippers
• Leg Swing
• Speed Slalom
• Speed Front/Back Hop
• Lateral Plyo Skater
• Foam Rolling (press pause if you need more time)

P.A.P. Lower Exercises

Warm Up for P.A.P. Lower Routine

Complex 1 (4 rounds)

1. Step-Up Convict (plyobox and weights)
2. Skater Plyo
3. 1 Leg Line Hop
4. Tony’s Triangle

Complex 2 (4 rounds)

1. Squat Cross Reach (2 medicine balls and weights)
2. Split Squat Jump
3. Monster Slalom
4. Side Bridge Leg Lift

Cool Down with Resistance Bands

Neuro Integrated Stretches (pulling one way with the bands, while pushing with your body part.)

• Quads
• Downward Dog

Bottom Line

This workout will get your muscles fired up.  Tony pushes you all the way to give that little bit of extra effort.  The harder you push yourself, the faster and better you will become at anything you want to accomplish.   If you want to know more about plyometrics, see our article P90X2 Complete Review:  Plyocide.  This will help you understand how they can possibly make you perform better.

Form is very important to reduce injury.  Once you have completed the P90X2 P.A.P. Lower workout, make sure you hydrate and replenish your body’s nutrients with some type of supplement.  Beachbody offers a variety to choose from that are specifically designed for the P90X2 workouts.

Click here to visit the Team Beach Body P90X2 page.

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