Name: Playbook - Marcus Rios - Lower Body Power & Explosiveness
Uploaded: 2024-01-04T23:54:18.997Z
Duration: 45 min
Description: Lower Body Power & Explosiveness

Edwin

Love the explosive and strength/stability compound movements!! 🔥😤💯👌🏽👊🏽

Mike Jones Jr.

🚨Here’s lower body Explosiveness workout that I completed this week that will help you jump Higher.

✅As always feel free to message me if you have any questions. 

✅I love displaying & recognizing everyone’s hard work so send me your workouts, videos, pictures etc. so I can share them with everyone on my Instagram feed! 

💥Let’s be great & continue to outwork everyone!

Step off a plyo box and perform 3 continuous jump and stick the landing. The box doesn't need to be as tall as mine. Any box will work. As soon as your feet hit the ground jump & explode up into the air.

Depth Jumps Continuous

-start tall on your toes
-then drop on one leg
-pause for a sec then reset
-be sure to keep your opposite leg off the ground. 
-complete 6reps on each leg for a total of 3sets.

Single leg drop squat

-Grab a barbell using a double-overhand grip and stand with your palms facing toward you and your feet about shoulder-width apart. Push your hips back and bend your knees allowing your arms to hang down in front of you in a fully extended position.

-Explode up allowing your feet to leave the ground while simultaneously shrugging your shoulders and driving the bar as high as possible before returning to the starting position.

-Avoid leaning too far forward during the exercise. Keep your chest up throughout the entire movement.

-Do not allow the bar to swing out and away from the body. Keep the bar as close to the body as possible throughout the entire exercise.
-
Be sure to perform this exercise in a quick and explosive manner.

Bar Bell Jump Shrug

-start in a plank position on your elbows
& pull resistance band with one hand while keeping your body (hips) squared to the ground

Plank Overhead Pull Downs

Lower Body Power & Explosiveness

Mike

Love this man!! Its the little details that matter most and turn u into a complete animal!! Footwork always a must!!! Athlete ish!! 💪🏽💯👊🏽👌🏽😤

Great! Loved it - using your speed, agility, and foot work drills  to help my wrestling explosiveness and speed

Latifah

Rapid Response Training: Footwork, Cardio, & Coordination

Hill Workout: Speed & Power

Appreciate these workouts!!! More than an athlete!! 💯🔥💪🏽

Med Ball Speed & Explosiveness Workout

Abs & Core Strengthening Workout

Lovin the design of these workouts bro!! ✊🏽💯😤💪🏽. Keep it up!! #Athletetoathlete

Tucker

Lower body Power & Explosiveness Sand Workout

Work like this gonna do all but elevate my game!! Great work bro!! 🤟🏾👊🏽💯💪🏽😤 Strive for Greatness!!

Vertical Jump, Power, & Explosiveness Workout

Yezzirrrr!!!! “Hard work work work!!”  Another day to get better!! 👊🏽💯💪🏽

Vaibhav

Med Ball Training: Core Strengthening & Mobility

Hernando

Love it!! Gotta keep pushin and striving 4 greatness and workin in silence 🤫😤💯😤👊🏽💪🏽

Lower Body Power & Explosivesness

Brynndon

To be honest my muscles don’t feel that worked

Raul

Those single leg rdl raises and weighted pull-ups humbled me sm I was like I got this light work and then I was like oh maybe I gotta take a step back but other then fire workout I’m excited for the football season next year I feel big things coming

Upper Body & Core Strength

Got me feelin like a whole spring out here!! 🐇💨. Keep these workouts comin big bro!!! 👊🏽💯😤💪🏽

Vertical Jump: Power & Explosiveness

Love these sport specific workouts bro!!  Following a former pro athlete helps you train even harder if you ever want to break new speeds and heights 💯😤.  As a DB myself, makes it a lot easier to emulate the same drills in different workouts, especially in football!

Danny

Speed Training: Wall Drills

it was very good, it got me ready for my workout

Dawson

Tanner

Dynamic Warm-Up Routine

After this workout, I tried to clear 60”.  Gonna keep workin til I clear it. Was two toes short from clearing it!! 😤

Lower Body Plyometric Strength Workout

Vertical Jump Training: Lower Body Explosiveness

Mobility is key 🔑🔐!! 💯 Goals for this year is emphasizing that mobility daily and for rest of life ahead!! Gotta be at 💯percent!!

It was good i can definitely feel these, my hip mobility will improve! But I feel like there can be more reps but not really sure.

Brandyn

Dávid Spanics

Hip Strength & Mobility

Leonard

Love it bro!!! This gives me an opportunity to work more on single leg strength and plyo work!! 💪🏽💯👊🏽😤

Lower Body Power & Explosiveness

Community

More workouts from Marcus Rios