This 300-Rep Workout Builds Explosive Lower-Body Power

·2-min read
Photo credit: mihailomilovanovic - Getty Images
Photo credit: mihailomilovanovic - Getty Images

Heavy squats, deadlifts and lunges — they’re your bread and butter when it comes to building bigger legs. But they all have one thing in common, once you go heavy, you go slow.

If you want to build a set of wheels that don’t just look athletic, but move like it too, too then speed is your best friend and this explosive 300 rep workout has that in spades.

Complete three rounds of the following circuit, chipping away at the reps and resting every time you feel the power dropping. You’re aiming for maximum height on each rep, so once you stop getting air time, take a breather.

Kneeling Ninja Get-Up x 10

Start by kneeling on the floor, with your back straight and hands in front of you (A). Drive your hips upward and forward with Karate Kid speed, using the momentum to lift your feet and land in the bottom of a deep squat (B). Stand up to complete rep. Return to the kneeling position and repeat.

Jump Squat with Tuck x 20

From standing, with your feet at shoulder width, bend your knees slowly to drop into a full squat (A). Try to keep your lower back flat at the bottom. Now, jump up and tuck your knees towards your chest (B). As you land, control your descent and slowly return to the squat position over a count of three.

Alternating Split Squat Jump x 30

Time to go single legged. Step one foot backward sinking into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each time. (left leg+right leg equals one rep)

Prisoner Squat x 40

Stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.

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