Lower Body Explosive Power

Stand with feet shoulder-width apart, toes slightly pointed outward. Keep your chest up and core engaged. Lower into a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground. Explode upward through your heels, extending your hips and knees, and jump explosively into the air. Land softly with knees slightly bent to absorb the impact, then immediately lower back into the squat position to repeat. Maintain proper form throughout: avoid letting your knees cave inward or your chest collapse forward. Use dumbbells if desired, holding them at your sides for added resistance, but ensure proper control and technique are maintained.

The Power Clean is a full-body exercise that involves lifting a barbell from the floor to the shoulders in one explosive movement. Start with your feet shoulder-width apart, with the barbell over your mid-foot. Bend at the hips and knees to grip the bar with an overhand grip, hands just outside your knees. Keep your back straight and chest up. Initiate the lift by extending your hips and knees, pulling the barbell upward. As the bar reaches your thighs, explosively extend your hips and shrug your shoulders, pulling yourself under the bar. Catch the barbell on your shoulders in a front squat position, with your elbows high. Stand up to complete the lift.

Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.

Stand upright with feet shoulder-width apart. For standard calf raises, keep your toes on an elevated surface like a plyo box with heels hanging off the edge. Engage your core, keep your knees slightly bent, and raise your heels by pushing through the balls of your feet. Pause briefly at the top, then slowly lower your heels below the level of the step to stretch the calves. Maintain proper posture throughout, avoiding excessive forward leaning or bouncing. This exercise targets the gastrocnemius and soleus muscles of the calves, improving ankle strength and calf muscle hypertrophy.

To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.

To perform reverse hyperextensions, lie face down on a hyperextension bench with your hips positioned at the edge. Secure your legs under the pads or supports. Keep your arms crossed over your chest or behind your head. Engage your glutes and lower back muscles to lift your legs and hips upward, extending your hips and legs behind you in a controlled manner. Avoid using momentum; focus on muscle engagement. Slowly lower your legs back to the starting position, maintaining control throughout. Keep your neck in a neutral position and avoid overarching your lower back during the movement.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to prevent your hips from sagging or rotating. Keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return that hand to the starting position and repeat on the other side. Maintain a steady, controlled movement throughout, focusing on core stability and minimizing torso rotation. Keep your neck neutral and gaze down at the floor.