FULL 30 MINUTE EXPLOSIVE WORKOUT | FOR ATHLETES

[@Justin-vu8pq]

Played sports as a kid then switched to weightlifting and realized I couldn’t play sports at high level anymore this routine saved me

[@Rusher2324]

Exactly bro, I do weightlifting but for legs I only do explosive exercises, weightlifting will make you heavy

[@bobbysmith5004]

1:12 Leg Circles (1x5) 2:27 Walking Lunges (2x12 yds) 3:49 Single Leg Squat HW (1x7) 5:02 Plate Overhead (1x4) 6:32 Heavy Deadlift (2x4) 7:33 Jump Squats LW (3x5) 9:12 Concentric Squats (2x4) 11:01 Progressive Box Jumps

[@garrettokeefe4824]

More people should like this post. Well deserved

[@specs6637]

Thank you

[@whoknows8223]

Thank you big time

[@senopaipai]

I love that you show that you're scared to that box jump 🔥🤝🏾 no filter 💯 might use your method to the explosiveness 🤎

[@garryflanagan4894]

Good knowledge/execution you’re providing us. I appreciate it.

[@adonisharrison4]

Appreciate that brother. Much love🙏🏾

[@jduncanhall]

Wow! Those standing jumps were absolutely heroic!

[@adonisharrison4]

💪🏾💪🏾💪🏾

[@amarbari_ofc]

🎯 Key points for quick navigation: 00:00 *🏋️‍♂️ This workout focuses on power, force production, and jumps, with a focus on optimizing explosiveness.* 00:14 *🤸‍♂️ The workout prioritizes mobility, ankle stability, and then explosive work, emphasizing sequential order for optimal results.* 00:28 *🗓️ This regimen can be done 2-3 times a week for those aiming to improve explosiveness or lower body power.* 00:42 *🦴 Start by mobilizing the hips with 5 reps of hip circles, focusing on a full range of motion.* 01:13 *🚶‍♂️ Do walking lunges with a 3-second hold at the top to engage the core and prepare the quads and glutes for the workout.* 02:30 *🏋️‍♀️ The stability portion of the workout includes leg squats and weighted quarter squats to build strength and support for explosive movements.* 03:37 *💪 The more strength you have in your knees, hips, and angles, the more force you can produce, leading to better jumps and runs.* 04:20 *⚖️ Do more reps on the weaker leg to eliminate muscular imbalances.* 05:02 *🤸‍♂️ The quarter squat with a weight overhead is excellent for developing body control and balance, strengthening the knees and preparing for explosive movements.* 06:13 *🏋️‍♂️ The workout includes contrast training, alternating between heavyweight deadlifts (2 sets of 4) and lightweight jump squats (2-3 sets of 4-5).* 07:07 *⏱️ Ensure ample rest between exercises to allow full recovery and optimize performance.* 07:40 *🏋️‍♀️ Focus on performing each rep with full power and force to maximize gains.* 08:23 *💪 Legs don’t have to be completely exhausted at the end of the session to have a productive workout.* 08:54 *🤸‍♂️ Consensory force jumps, done as fast as possible with low reps, maximize power output by eliminating load and forcing the body to generate force from the ground up.* 09:34 *⚡ Keep reps low (3-5) to focus on power and explosiveness, avoiding muscular endurance.* 10:22 *📈 Increase explosive threshold by progressively jumping higher until reaching a maximum height and then repeating that height multiple times.* 11:19 *🤸‍♂️ After reaching a max height in vertical jumps, move to two-step jumps to further increase the explosive threshold.* 12:58 *💥 This workout teaches the body to produce maximum force at the fastest rate.* 13:33 *⏱️ This workout is short, quick, and simple, maximizing progress in 30-45 minutes without excessive fatigue.* Made with HARPA AI

[@seanmore]

Awesome instruction! Rest and low rep is super key

[@brandnew3712]

I love these videos you teach than do and you’re showing Quality work! While explaining the reasons and science behind each workout, reps, and sets. I need this

[@morpheusdorpheusorpheus]

Yo that was very cool of you to not edit out your failures and hesitations before succeeding. That's what this life is all about. Instant subscribe. Hope all the best for the channel bro!

[@elliotwallin4690]

Can you do an upper body workout that beneficial for football?

[@elliotwallin4690]

Or maybe a weekly workout routine??

[@adonisharrison4]

Of course. I got you

[@mahdiaghababaie5579]

@@adonisharrison4 I can’t wait for that🤘🏽

[@craigmccarthy6170]

​@@adonisharrison4thatll be my next workout

[@tomguy4964]

@@adonisharrison4I’d be very curious too, love your channel!

[@beatrizannese6293]

good job, this is super important, training explosiveness without leaving your legs dead, to continue training the next day on your team👌..... thank you ❤️ I appreciate your videos, you can't imagine how much they help me

[@striveprosper295]

Amazing video, great workouts, thanks for this

[@mahdiaghababaie5579]

Yes sir What a jump🔝

[@user-qh5rm4hi4k]

+1 - hip mobility! nobody realizes how immobile hips become w/o stretching

[@edifyinggeeyt4617]

I've learned a lot from this channel, very elite stuff

[@samuelfeddss8333]

Best in the business bro ❄️

[@اسعدالكامل-ن9ذ]

I start training this exercises to my young boys.they enjoy it .hopefully I will c good results in 6 months .thank u

[@adonisharrison4]

Very welcome, looking Foward to see how they progress!

[@oscarbaron3674]

Hey man, absolutely love your content! I was wondering if you could you do an upper body explosive workout for soccer players?

[@josephhernandez686]

Love the content bro rlly beneficial! Can you do a pre workout routine for ankle mobility for soccer players

[@josephhernandez686]

*pre game ^

[@lowack]

Nice!!

[@bisratab7698]

Can I do these explosive workouts and afterwards strength workouts like heavy squating till your legs burn?

[@antoninoaguilar8032]

Can you do progressive jumps on stairs? Shits hella scary

[@jaydenlong3904]

Do you have or would you be able to make explosive workout for track runners?

[@jordanrosenblum7291]

with the contrast pairing the heavy deadlifts with the squat jumps... do you finish 2 straight sets of deadlifts first before moving onto 2 straight sets of jumps? or do you go deadlift for 1 set, then follow up with 1 set of jumps right after?

[@jacobyfitness]

I have same question

[@melrickmina7418]

Full fascia workout and full basketball explosiveness workout pls?❤

[@xtraenvy5841]

i can’t get in the gym yet can u make a at home workout for basketball players plz and ty

[@SantanuKundu-g7c]

Hi, Can i do these exercises for speed skating

[@johndoe595]

Is there a variation of the max box jumps for one leg jumpers?

[@Tobby4063]

You are a machine.

[@dragosmihut218]

I've got some severe shin splints from those vertical jumps

[@moonster9261]

do i have to do the exercises in this certain order or can i mix it up a little bit ?

[@knowledgeborn11]

Warm ups and Explosive Full body exercises for boxers next?

[@adonisharrison4]

Bet. I got you.

[@luislopes5024]

How many times a week should you perform this

[@TojiEnjoyerr]

How many rest should i take between sets for this ?

[@adonisharrison4]

I talked about it in the video a bit. Take 1-3 min rest. You want to be completely rested when performing the exercises

[@pompehere]

for volleyball?

[@ShauPhanLay]

QUAL É ESSA ALTURA, 53 POLEGADAS? PARABÉNS!

[@key9ine848]

Upperbody dumbell for basketball??

[@adonisharrison4]

Got you

[@somdeb24]

Clap at 13:12

[@henokawoke4508]

Do you have exercise for fascia. Please.🙏

[@sheraztheshiny614]

Fascia is fake, this is real and is backed by science

[@MNaeem5]

What sport do you play?

[@JimmmyDJ]

Can I use these workouts for field event high jump?

[@adonisharrison4]

Most definitely

[@JimmmyDJ]

@@adonisharrison4 thank you do you have anything to strengthen and recover groins?

[@lumisylejmani705]

Inseason?

[@thechristianbernal]

Judge you?!! I was scared at two boxes!!

[@ducksu_6243]

man is a kangaroo 🦘

[@Eddilovefot]

Can i do this this at 13 years old

[@pedrojeha6485]

Yes, but care about the form

[@DanielRoPhotos]

My son is 13, I have him do this workout when I coaching him. Keep the weight light for everything since you are getting use to the movements

[@Eddilovefot]

@@DanielRoPhotos thanks so much💪

[@alpd5329]

7:33 thats a fcking deadlift not a squat