Name: Playbook - John Villalona - Cro-Cop Legs
Uploaded: 2022-03-01T17:52:15.479Z
Duration: 40 min
Description: Cro-Cop Legs

This workout is designed to give you massive explosive legs that are built for endurance. 

Remember it is a kickboxing inspired workout so be prepared to hit your legs DiFFERENTLY 🦿

Perform a Switch step up like when you do a switch kick in kickboxing. 

-As you find your rhythm, begin to circle the boxing all the way around doing laps. And switching from left circling to right circling.

-See video!

Switch Step Up Rotation Around Box

Place the barbell in the crevice of your elbow. 

Squat down similar to the front squat maintaining a neutral spine.

Flex your biceps to hold up the weight while drawing in your core.

Zercher squat

Perform a jumping lunge but imagine that you are throwing a flying knee to someone’s face.

Think about that face and GO!

Explosive Jump Knee

Station 1 is triple switch to single leg rdl for balance and stability.

Station 2 is RDL for reps.

Focus on the balance and stabilization after you come off the switch stance.

Triple switch

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Triple switch + RDL

Station 1: Hanging leg raise 

Station 2: Russian twist 

3 Rounds! 

30 second rest

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Cro-Cop Legs

More workouts from John Villalona