That combination of movements addresses your entire lower body as well as some upper body.
Go for 4-6 reps of each movement. You can repeat the sequence 1-3 times.
If you don’t want to end up in a wheelchair like Kevin Heart, use this simple drill before you go for a sprint!
My favorite drill to warm up for sprints is leg skipping combined with back pedaling.
This combo helps activating the hips, legs, knees and feet along with the hear rate.
Aim to lift your knees high when skipping and bring your heels up when performing the back pedal.
Repeat the sequence in the video for 3-5 sets.
Pair that with 5 minutes of hip and hamstring mobility work to begin your session.
When you do a squat for example, "flexing your feet up" activates the whole posterior muscle chain in a very active and efficient way. It will help you fire your calves, hamstrings, glutes and back on each repetition.
Here is how to get started on better ankle dorsiflexion
-Self myofascial release on the foam roller: Roll up and down your calf and Achilles’ tendon for 1 minute. Focus on tender spots for 15-20 sec when you hit some.
-Plantar muscle release: use a PVC or wood stick or ball to roll your feet. Step on it one foot at a time. Roll as needed.
-Wall knee flexions: start in narrow lunge position with your front toes about 1 inch from the wall and aim to make contact with the wall with your knee while keeping your front heel anchored to the floor.
If your front heel comes up then move your foot forward a bit and adjust the distance between your toes and the wall. If it feels to...
A few weeks ago, I posted an article about 2 essential things you can do to get a stronger body: warm up your wrists extensively, every day and constantly aim to get a strong false grip when working out.
Let’s start with the pelvis.
The posterior pelvis tilt is of paramount importance. Let’s delve into the significance of the pelvis tilt in calisthenics training a majority of us suffer from an anterior pelvis tilt caused by excessive sitting. This tilt is often accompanied by a weak lower back, particularly the lumbar area. Prolonged periods of sitting and driving exacerbate this issue. Consequently, we must prioritize the practice of posterior pelvis tilt.
Whether you are performing pull-ups, push-ups a squat, or static holds, mastering the pelvis tilt is crucial. The objective is to learn how to...
Today, we will discuss athletic leg workouts, which are crucial for enhancing speed and athleticism.
Activating fast-twitch muscle fibers can provide significant benefits, amplifying the results of your efforts in the long run. Additionally, incorporating explosive exercises adds a cardio element to your routine, promoting overall progress and a stronger physique.
Let's break down some of the best calisthenics leg exercises to increase speed and enhance athleticism.
First, jump squats.
Start in a squat position with your hands in front of you and jump using your legs to propel yourself upwards while extending your arms behind you. Aim to achieve a straight body position in the air before landing with your hands in front of you, aiding balance and allowing for a deeper squat. Jump up with your body fully off the ground,...
Today, we're diving into an important topic: how to fix your squat form.
Often, our ankles lack the flexibility we need for effective squats, which can limit our range of motion and hinder our lower body exercises.
But don't worry! I've got some simple drills that will increase your ankle mobility and enhance your overall squatting technique.
Let's start with ankle flexions against the wall.
Stand about an inch or two away from the wall and bend/bring your knee towards it while keeping your heel firmly planted on the floor. Connect with the wall and repeat this movement for each leg. As you progress, gradually step away from the wall, creating more tension and challenging your ankle mobility.
Do 5-8 reps per leg and hold the last one against the wall for 5-8 seconds.
Next up, we'll perform an assisted version of the previous exercise.
Grab your ankle and heel, firmly...
Today, we're going to discuss five killer calisthenics leg exercises and how to sequence them for a great workout.
Let's dive in!
Exercise 1: Switchblades
The first exercise we'll cover is called switchblades. I highly recommend mastering this one. Start in a low lunge position, keeping your stance close. Then, explode upward, aiming for maximum height. The goal is to get some airtime, allowing you to switch your legs mid-air, resembling running in the air. Return to the starting position. Maintain strict upper body posture and engage your core. This exercise works not just your legs but your entire body. Focus on maintaining tightness in your core and back. Give it a try, aiming for three to five reps per set. Alternate legs and practice until you perfect the movement. With time, you'll be able to perform more repetitions. Including this exercise in your leg workouts will enhance your speed, an essential factor for overall progress.
Today we are going to focus on getting your legs on fire with calisthenics.
All you need is two resistance bands: a thin one and a slightly thicker one.
1. Overhead squats
- How to do it:
- How to adjust difficulty:
- How to do it:
So one key thing to remember is that training your legs needs to account for 50% of your overall workouts.
Calisthenics offers the opportunity to work on leg strength but also speed and agility.
Here are 5 killer bodyweight leg exercises that will get your legs strong, toned and fast.
The short answer is: better ankle mobility.
I highly recommend to get some video footage of your training sessions with your phone, when you have a chance. Not for Instagram, but to help you picture your movement while you are performing it.
It's actually how pro athletes train, with more cameras. Attention to details will increase your results. It is simple and does wonders to your workouts and progress over time.
You can take a few 10-15 sec highlight snippets, of any movement, to check your form, and see where you can make progress, then adjust your form next time you train.
This will make your legs more mobile and improve your squat!
Have a good squat session later!