Name: Playbook - Evan Betts - LEG ASSAULT/ JUMP HIGHER!
Uploaded: 2021-01-18T11:49:41.115Z
Duration: 25 min
Description: LEG ASSAULT/ JUMP HIGHER!

25 mins of hell. Sick workout!

Upload more!!!🐐💪🏻💯🔥

Beni

Gluten free HAMstrings🍗& horse (s)quads🐴
Nice leg day finisher, thank you Evan🤙🏻

Not to heavy but nice workout to get into it again!

Mike de Vreede

These exercises are put together to help you increase your explosive power off the ground.  By completing these exercises, you should be able to increase your standing vertical jump.

Do these three exercises in succession before you rest.  Hex Bar deadlift, Goblet Squat, Weighted box jumps.  10 reps before you move on to the next exercise.  After you’ve done all three exercises without stopping, you can rest for :60s.  Then, do all three again in round 2, rest, then do all three again in round 3.

Stand in the center of the hex bar, feet hip width apart.  Grab the handles on your sides, load the weight by keeping a flat back (neutral spine) pulling by loading the weight into your heels and standing straight up.  The hex bar will help you gain more force and velocity while putting less strain on your lower back than the standard straight barbell.

HEX BAR DEADLIFT

Begin by holding the kettle bell Chest level.  I like the horns of the KB to be facing up.  As you drop into a squat, keep your chest up, squeeze the bell, and lower down as deep as you can go.  Keep the weight distributed into your heels through the entire move.  Once you hit maximum depth, explode back up to the top.

GOBLET SQUAT

1. Grab a pair of dumb bells that you can hold and jump with.  
2.  To begin, relax your shoulders, do a half squat, loading the weight into your legs so that you can explode through your toes as you jump onto the box.  When coming out of the half squat, shrug the dumb bells upwards as you jump.  Jump off of two feet and land with two feet.  Power here is everything.

WEIGHTED BOX JUMPS

JUMP HIGHER

Do these three exercises in succession before you rest.  Split lunge plyo jumps, step-ups, and knee tuck jumps.  10 reps before you move on to the next exercise.  After you’ve done all three exercises without stopping, you can rest for :60s.  Then, do all three again in round 2, rest, then do all three again in round 3.

1.  Grab a pair of dumb bells that you can jump with. 
2.  Start in a split lunge with the weights down at your side.  Just like the weighted box jumps, drop down 6” into a half lunge to explode back up into the air.  Shrug the weights upwards as you switch the front and back legs.  Always land back in a lunge.

WEIGHTED PLYO LUNGE JUMPS

1.  Grab a pair of dumb bells you can step up with. 
2.  Have one leg on the ground and one leg on the box.  Keep shoulders relaxed while holding the dumb bells.  The leg on the box does not come off until you are ready to switch sides.  
3.  Load all of the weight into the heel of the foot on the box and step all the way up.  Drive the knee of the leg that was on the ground upwards towards your chest and back down, without touching that foot onto the box.  After 10 reps, switch sides.

WEIGHTED STEP-UPS

Knee tuck jumps are all about reacting to the ground as quickly as possible.  Try to jump out of your toes the entire time without ever having to put your whole foot on the ground.  You want to jump, bringing your knees to your chest and back down, landing on your toes, and jumping back into the air as quickly as you touched down.  Activate those fast twitch muscles.

KNEE TUCK JUMPS

JUMP HIGHER CIRCUIT 2

LEG ASSAULT/ JUMP HIGHER!

If you haven’t got enough time, this is the perfect leg burner!
Waiting for your new workouts💯

LEG ASSAULT/ JUMP HIGHER!

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