Explosive Legs-Athletic Gym Workout

Fitnessgoal.net.au presents a range of exercises designed to increase leg strength and power. These exercises will greatly benefit athletes and sports persons looking for functional legs that are required to be strong, and explosive. These exercises will increase power and speed.
Guaranteed to work you hard and give you the powerful legs you've always wanted!

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• lunges
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[Indijanac25]

When i do 2 supersets,can i do for example 3x10 leg extensions and toe risers after them, or at one training i just do supersets and thats it??

[74fersolis]

@Indijanac25

I would stick to the 2 super-sets at maximum effort as a leg workout routine.

[warrior693]

thanks dude, i am going to take some of your exercises .....

[averyssurvialworkout]

nice music

[MrEasyEyes]

WAY COOL. You're awesome. Thank you

[ThePapiGfunk]

Thanks for the exercises. Im about to hit the gym right now and I need to get a little bit faster for college soccer. thanks this video really help me on what to work on..keep it up

[74fersolis]

@TheTito2003

You could do 2 this type of workout twice each week. try 2 in one session and the other 2 on the second workout.

I would recommend you repeat each super-set combo 3 times and take 3-4 minutes rest between each set.

The second exercise should be done until failure, that is, until correct technique can no longer be maintained.

This is a high intensity workout so choose a weight that will challenge you and keep you within the desired rep range.

[TheTito2003]

@74fersolis great video.qquestion.i play basketball and im trying to get more explosive to dunk.what exercises would you reccomend based on your video and how many sets and how many times a week should i do them.?

[zmojofoot76]

@74fersolis thx man a i started to do some stretchs and at first i hurt so i did a ltte but the more i exericse the more i got used to it so i dont feel much pain plus i can walk bttr without much of a limp plus i can pull my knee up to about my hips hieght and hold it but i cant get pass it i used the lunges which helped me to walk i did em every morning and night so im improving

[74fersolis]

@zmojofoot76

I would rest as much as possible. Ice it and stretch it as long as no pain is present.

Not much you can do in a week- perhaps a physio can help further.

Good luck

[zmojofoot76]

@74fersolis yo i just got a hip flexor injury i have my first game in about a week do you have any exercise to speed up healing proccess pls help i wanna play so bad dude. i can walk but with a limp and i cant pull my knee to my chest pls help or reply.

[zmojofoot76]

@74fersolis yo thx man that helped the lunge matrix. plus u wre right it was how i shot that depended on my power but it was a mostly because i didnt put enough powr in it but ive gotten better thx

[74fersolis]

@zmojofoot76

It sounds like you are having trouble with your shooting technique more so than with leg strength.

The 3D lunge matrix video on my channel will help as will most of the leg training videos I've posted.

Power and accuracy in shooting is developed through practice and you're soccer coach should be able to help you with this.

Working on your shooting action and refining your technique will improve power on your long range shots.

[zmojofoot76]

good video nice a need leg strength for soccer cus im a strkr n as a striker u need accuracy i have it but its no good when i cant get far in the box so what im saying i cant kick very far or hard if i could it would help me and my team

[zmojofoot76]

good vid nice a need leg strength for soccer cus im a strkr n as a striker u need accuracy i have it but its no good when i cant get far in the box so what im saying i cant kick very far or hard if i could it would help me and my team

[74fersolis]

@RuiJorgeFooFighters

As a swimmer I suggest you look at strengthening your entire core and legs in both the prone and supine positions. Developing hip strength will also be critical if you want to get the maximum power for propulsion from your legs.

Hope this helps - Stay tuned as I'll be posting a video soon relating to "On-ground function" that will be of great benefit to you.

[RuiJorgeFooFighters]

Wow, amazing video, very interesting combinations! I am trying this first thing tomorrow. I´m a swimmer so do you think you can tell me what should I do more specifically for this sport?

[74fersolis]

@chazzle10

Eg. Super set 1 - You would start with the 15 Barbell squats with a challenging weight and follow that immediately with the 10 jump squats (or the maximum amount of reps if you can do more) then rest for 3-4 minutes before repeating the same cycle 2 more times for a total of 3 sets.

Once you've done that super set you can move onto the Leg press/box jump super set, making sure you follow the same protocols.

Hope that helps ;)

Thanks

[chazzle10]

@74fersolis

Thank you for replying! So just to clarify should I do the first superset of barbell squat and 10 jump squats and do this three times. Then I should move on to a second exercise, such as leg press and do til failure. Sorry for the questions, but I really do want to give this workout a go later on today.

Thanks

[74fersolis]

@chazzle10

I would recommend you do 3 sets of this super-set and take 3-4 minutes rest between each set.

There should be no rest between the super-set exercise pairings.

The second exercise should be done until failure, that is, until correct technique can no longer be maintained.

This is a high intensity workout so choose a weight that will challenge you and keep you within the desired rep range.

Good luck with your workout and thanks for watching!

[chazzle10]

Great video, I'm going to try this. How long rest between each superset and how long rest between each exercise?

[Efferts]

Music's pretty catchy bro. An odd, but great choice for a workout vid. Somehow it all fits.

[74fersolis]

@manutdpwns

@manutdpwns

Hey, thanks for the great feedback.

You could try a single leg squat - can be seen in 'Single Leg Stability" video and super-set it with some bounding or the featured dynamic exercise.

You could also try lunges out to the side of your body as a variation instead of always lunging to the front of your body.

Good luck!

[manutdpwns]

This was great and I did it this morning.

However, is there an alternative I could do instead of the leg presses?

[KingRockets]

Awesome, thank you.