Name: Playbook - Marcus Rios - Speed & Explosiveness Workout
Uploaded: 2024-01-03T22:07:09.719Z
Duration: 90 min
Description: Speed & Explosiveness Workout

Ngl I was gettin frustrated tryna get in sync wit the active lunge jumps.  Just shows how I set high expectations for myself.  Overall, workout was great bro!! 💯😤💪🏽👊🏽

Mike Jones Jr.

Speed Hurdles

Pick your desired rep range from the following below.⬇️ I personally do 3x12reps, ( up & over= 1 rep) but everyone’s goals are different so choose what suits you best for your current fitness goals: 

☑️For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps.

☑️To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.

☑️For health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.

V sit leg lifts

Active lunge Jumps

Active Push Ups Jumps

Pick your desired rep range from the following below.⬇️ I personally do 4x12reps, but everyone’s goals are different so choose what suits you best for your current fitness goals: 

☑️For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps.

☑️To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.

☑️For health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.

Pull ups

Speed & Explosiveness Workout

Fire stuff bro!! 🤌🏽🔥 Got to ease my way into things after having dry needling done on my low back in January. Slow recovery  on the coordination, but still work got to be done!! 💪🏽😤

Speed & Explosiveness Workout

Community

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