Become More Explosive With This!

Posted on by costafitness

💥BECOME MORE EXPLOSIVE🧨 

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This circuit is designed to help create more explosive power by accelerating the triple extension phase

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This means this circuit will help you with sprint power, jumping, becoming more explosive in your squats and deadlifts,etc.

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💥Hang cleans with a pause – 3 reps 

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💥Sled power pushes – 4 reps (2 each leg)

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💥Hurdle jump with a pause – 3 jumps

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I like to do 2-4 working sets of this on extra days with @masonliberti in this current training phase. 

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Tag a teammate and hit the gym 👊

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#ironstrengthandconditioning #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #footballtraining #speed #increaseverticaljump #jumphigher #explosivetraining #explosiveworkout #athleteworkout #hangclean #plyometrics #plyometricstraining

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Get FASTER At Home With This 1 Drill

Posted on by costafitness

GET FASTER 🏃💨

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Get faster with this 1 drill that can be done at home! Takes less then 5 minutes and can be done just about everyday

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1️⃣Find a stair or stack up some books to about a 4-10 inch elevated surface

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2️⃣go down to one knee and take the other foot to the top of the stair

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3️⃣set a stop watch and hold on to something lightly for balance. Lift up the foot on the stair about an inch and hold it there

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4️⃣ do 4 sets of 10 second holds each leg the first couple days. Then go 15 seconds. Work up to 30 second holds every set for each leg. 

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⭐️ keep the core engaged and don’t lean back or forward too much. That is why I’d prefer you to use a nearby wall if you can to keep balance.

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🔥 this drill will add strength to the hip flexors with the help of isometric training. You won’t typically get too sore so you can do this 3-6 days a week. Start lower at first and add more days as your body gets used to this movement!

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Tag one of your homies that needs this exercise to beat you in a race 🏃‍♀️🏃

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#ironstrengthandconditioning #costafitness #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #sprinttechnique #runningtechnique #getfaster #runfaster #hipflexor