Name: Playbook - Luke Williford - Explosive Track Workout
Uploaded: 2021-01-18T11:49:12.769Z
Duration: 45 min
Description: Explosive Track Workout

This track workout has been designed to build EXPLOSIVE POWER and SHRED body fat. 

The plyometric aspects of this session including the broad jumps, ice skaters, burpee sprints, and plyo push ups will all help train your CENTRAL NERVOUS SYSTEM to be more EXPLOSIVE. 

Train with intensity and intention and the gains will come. Not only will you work on your athleticism with these movements, but you will shred body fat in the process!

🐆 Go get those GAINS! 🐅

In a skipping tempo, bring your knees across your body. 

Focus on bringing your knees from high to low externally rotating throughout the motion. 

Focus on mobilizing your hips.

Open the Gates

In a skipping tempo, rotate your knee from high to low across your body. 

Try keep your torso stable, while internal rotating your hip. 

Focus on mobilizing your hips!

Close the Gates

Jog at a manageable pace, bringing your knees up to your waist. 

Try to DORSIFLEX your toes and use your arms to help mobilize your legs.

In the video, I don’t do a great job of using my arms. Ideally, your arms are used to help mobilize your legs by the swinging motion sprinters use when they run.

High Knees

This warmup exercise is intended to prepare the lower and upper body to COMMUNICATE. 

As you drive your right knee up, your left arm should drive up as well. As your left knee comes up, so should your right. The opposite arm should work with the opposite knee to help generate force when driving up. 

Perform these relatively slowly, focusing on promoting the communication between your upper body and lower body.

Tempo Knee Drives

These are essentially lunges with shorter strides. 

Try to keep pressure on the front leg for as long as possible before transferring weight to the other leg. 

Chest up, and focus on stabilizing the knee of the front leg. 

Intentionally focus on getting a good “squeeze” or contraction on the front leg.

Duck Walks

This circuit will include various Bodyweight Squat adaptations. Perform these with INTENTION.

Take this as a time to prepare for weighted squats, take this as a time to PERFECT your form. 

Work hard, this circuit is TOUGH.

Feet shoulder width apart, spine neutral, back straight. 

As you lower yourself down, push knees out, keep your chin tucked, chest up, and your weight pushing through the heels of your feet.

No need to lower yourself past 90 degrees (make a 90 degree angle between shin and thigh).

Bodyweight Squats

Lower yourself in a controlled fashion to a 90 degree squat hold. 

Pulse up and down in a restricted range of motion, making sure to activate your quads and glutes. 

Form of BW squat applies here.

Squat Pulse

Lower yourself into a 90 degree squat hold position with all the rules for a proper squat applied. 

Knees pushed outwards, chest up, spine aligned, core engaged.

Bodyweight Squat Hold

Bodyweight Squat Ladder

Starting on your knees shoulder width apart, explode up to a squat position. 

Make sure to use your arms to help propel yourself up by swinging them up. 

If these are too difficult, start with your toes planted into the ground, if too easy, make sure the tops of your feet are on the ground, preventing your from using your feet to help jump.

Kneeling Squat Jumps

Load up on one foot and explode laterally, landing on the opposite foot. 

Try to land softly and make sure to stabilize the knee of the leg upon landing. 

Using the foot that is not planted as well as your arms to help you explode laterally can be very effective.

Ice Skaters

With your feet shoulder width apart, swing your arms back as you load your legs into a squat.

From there, swing your arms forward and up as you explode out. 

On landing, stabilize your knees and try to land as softly as possible. 

Really focus on explosive power here!

Broad Jumps

Perform a burpee, then explode on landing. 

Try to get a solid 10 hard steps all out for the sprint.

Burpee to Sprint

Assume a plank position with hands gripping the ground. 

While keeping your core tight, perform jumping jacks with you legs, pushing them in and out.

Plank Jacks

Hands shoulder width apart 

Perform your standard push up, with a braced core, with one DIFFERENCE:

Explode up, allowing your hands to leave the ground. 

If you can’t get any air, no worries! Just work on EXPLODING up as much as you can!

Explosive Track Workout

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