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Workout Routine
Free
Explosive Workout 1 (Legs)
by amejia
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Adonis Harris routine
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Workout 1
Drop squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec
Drop squat
3×4
Start
in App
Squat Heavy Hold TUT 3sec
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
Squat Heavy Hold TUT 3sec
3×3
Start
in App
Jump Squat (start loaded)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec
Jump Squat (start loaded)
3×4
Start
in App
Single Leg Hip Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
Single Leg Hip Extension
2×4
Start
in App
Seated Dumbbell Lift (vertical plane)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
Seated Dumbbell Lift (vertical plane)
2×5
Start
in App
Dumbbell Cossack Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
Dumbbell Cossack Squat
3×5
Start
in App
Soccer Leg Day
Lateral ankle pop
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
Lateral ankle pop
2×10
Start
in App
Ballerinas
Start
in App
Set
Time
Rest time
1
20 sec
100 sec
2
20 sec
100 sec
Ballerinas
2×20 s
Start
in App
Ankle pulse
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Ankle pulse
2×12
Start
in App
Single leg pistol heavy
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
Single leg pistol heavy
1×10
Start
in App
Bulgarian split steps
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
Bulgarian split steps
2×10
Start
in App
Elevated step offs
Start
in App
Set
Reps
Rest time
1
7
100 sec
2
7
100 sec
3
7
100 sec
Elevated step offs
3×7
Start
in App
Jump Squat (start loaded)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
Jump Squat (start loaded)
2×5
Start
in App
Bulgarian explosive jump
Start
in App
Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
Bulgarian explosive jump
2×5
Start
in App
Bulgarian lateral jump power
Start
in App
Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
Bulgarian lateral jump power
2×4
Start
in App
Bulgarian lateral Jump speed
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec
Bulgarian lateral Jump speed
3×4
Start
in App
Lateral hurdles
Start
in App
Set
Time
Rest time
1
10 sec
100 sec
2
10 sec
100 sec
3
10 sec
100 sec
Lateral hurdles
3×10 s
Start
in App