Full Explosive Leg Workout For Footballers | Increase Your Leg Power and Explosiveness

[@7mlc]

Hi guys! Today I have a full lower body workout, designed to increase your overall power and explosiveness. I also share some insights into my own personal supplementation as well as discussing my off season weight training program with Ibby. If you’re here just for the workout, it begins at 08:30.
Below are the list of exercises for those of you wanting to try the workout for yourself: 
(Warm Up) Ninja walks - 4 x 5 yards 
Lateral Ninja Walks - 4 x 5 yards Lateral Band Walks - 4 x 5 yards Banded Monster Walks - 4 x 5 yards (Main Workout Superset 1) - Perform 4 sets
Barbell Squats x 8 reps Box Jumps x 6 reps Vert Max Jumps (use dumbbells as alternative) x 5 reps
Band Assisted Jump Squats x 6 reps (Main Workout Superset 2) - Perform 4 sets
Forward Lunges x 16 alternating reps Straight Leg Dead Lift x 6 reps (Main Workout Superset 3) - Perform 4 sets
Bulgarian Split Squat x 6 reps each leg Plyo Switch Jump x 6 reps each leg (Main Workout Superset 4) - Perform 4 sets Single Leg Swiss Ball Curls - 8 reps each leg
Single Leg Hip Thrust - 12 reps each leg (Core Workout) - 4 rounds
Plank - 30 seconds Hollow Hold - 30 seconds
Single Leg Toe Touch x 12 reps each leg
Reverse Crunch Hip Drive x 12
Hollow Hold Flutter Kicks x 60

[@joshweleacho1518]

@7mlc can make a video on how to get rid of Man Boobs 😂

[@sanjo-lw1rj]

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[@ritwikmukherjee3572]

What changes should I make to the reps and sets for pre season or off season workout?

[@juanitosgonzales6193]

Buen vídeo 👌👌👌😃😃😃

[@АдилАсылхан]

So good👍👍

[@jk10fac42]

My mate and I were just talking about how important it is to strengthen your hips and we were talking about gym sessions and the Michael uploads a video about it

[@7mlc]

Perfect timing 👊👊

[@aaroningl]

Explosive hips are the foundation for every sport. Hugely neglected by a lot of amateurs.

[@namansailwar669]

We want more of these big brother. I didn't skip a single second of the video. This video was full of knowledge and very small but important things that we should keep in mind while working out. Thank you so much and a big hug 🤗 from me.

[@7mlc]

Happy to hear you enjoyed it Naman! Plenty more on the way soon 👊

[@englishwithsandro7927]

This is just class, mate! So much good stuff here, and good that you show the entire workout. More of this please! Cheers

[@jaiergarrett9747]

I don’t think people understand how great of a workout this is. especially for people who don’t have a trainer or not in a training facility. This is a true explosive workout. I would love to see an upper body explosive workout with the trainer and you.

[@christopherclarke1068]

Gave this workout a crack today as our game was washed out. That superset which targeted the hammys was a killer. Legs are bloody feeling it!

[@007win]

great training mate

[@LeanMuscleHustle]

Thanks for the workout Michael! Correct me if I’m wrong but as far as I know, a long stride on lunges targets the glutes and hamstrings much more than a short stride. Short strides overload the quads. Never the less, good workout

[@grahamhickey2339]

Did supersets 2, 3 and 4 this morning as part of my rehab work. Awesome session. That core burner afterwards was a lot harder than it sounds!

[@mehdi333-]

Yeahhh was reallyyy Nice i Will do it in my free time also

[@IAmSiegeShadows]

I was thinking last night about how to become more explosive and powerful and boom, Michael uploads this absolute gem of a video! #KeepGrinding

[@mazi2564]

These type of videos really help me as an upcoming sports performance trainer and footballer

[@untutoredyouth1]

Great video, hope you and Ibby will do a few more videos. He really knows his stuff.

[@unknowngender]

Just changed my ”bodybuilding” exercises to some of yours and damn how much pain i feel. Thanks fam

[@Jcjc904]

Great training, love the clarity of the work outs. Peaceful environment. Great video, thanks!

[@subhashchawda7767]

Thanks for sharing your secrets of success with everyone 🙏🙏🙏.

[@xMatanoobsHP]

No secret

[@karlchaudry1464]

Sounds like I would have loved to work with that trainer.

[@goat7159]

Become Elite and 7mlc posted at the same time again 🔥🔥🔥

[@Abdoulaye123]

Banger after banger🔥🔥🔥🔥🔥

[@MbisonBalrog]

They need to do a 1v1 session.

[@wycliffemarcelo9749]

You're like a teacher to me, I keep learning new things from you and some are helping me on the pitch

[@kevinginosian7145]

I love the tip to stay on the balls of your feet. Typically weight training tells you to push through heels but iv had tremendous quad gains and protection from knee injuries by shifting that weight forward. Great advice would highly recommend.

[@joegonzales4913]

Thanks for the incredible video it was very informative and helpful when it comes to offseason workouts for footballers.

[@Kavinmoses7]

Cant ask anything better for legs! Great video, can’t wait for upper body workouts!

[@subhaslourembam1692]

Bro i got a lots of benefits watching your videos, keep making videos for young players

[@7mlc]

Happy to hear that!

[@aarohpatwardhan6768]

7mlc and Become Elite posting together. I already know this is gonna be a great day. Thanks alot Michael, haven't watched the video yet but very sure it's gonna be amazing.

[@7mlc]

You’re more than welcome Aaroh!

[@joshuasimons869]

looking hench mate, can clearly see the progress in ur physique from only a few months ago. Looking huge

[@7mlc]

Thanks mate 👊👊

[@isaiastoledo9151]

What a training! Definitely I'll add it to my trainings ⚽️

[@kellerv.602]

Really hoping to see you get on the pitch this Wednesday 🙏

[@danielleivang]

this leg workout is definitely good for injury prevention. as he said never train like a bodybuilder/powerlifter !

[@sakshambisen3580]

Upper body workout needed from this man🤩

[@aryansharma9745]

Great work from Michael. Want some strength exercises session for legs also. Keep going. Stay blessed.

[@vishwasmeena6718]

7mlc is love ❤ Want pre and post workout before and after the match bro. Love you ❤🤩

[@TheCollectorsCrusade]

One of the most helpful videos on your channel. Thank you !!!!!

[@theamantk7232]

Well he is a very good teacher , but for me you are the one 🙌

[@raider1628]

LOVES THIS WORKOUT!!! DO YOU HAVE THE OTHER WORKOUT VIDEOS WITH HIM??

[@jason3000tt]

This was just awesome.....real knowledge here!!

[@ianmchale5733]

Great video this Michael. These leg exercises are very informative 👍

[@TheProdigalChef]

Bless up bro. Arrived right on time. Your videos are quite helpful.

[@TimDehdari]

Great work bro! Will definitely try some of those exercises 💪🏽

[@TimDehdari]

I did this workout today, leggs are dead. Great workout also big props to the great explanation and tips of the trainer!

[@williamq.6233]

Any chance you could go over the steps/process you took to recover from your groin strain? Thanks again for another great video with great insight.

[@7mlc]

I can share some things I did in a future video 👍👍

[@williamq.6233]

@@7mlc Thank you mate 🙏

[@mowaleed5547]

Today I did this workout, this was the best workout I have ever done🔥 When is the upper body workout coming

[@TrouvailleUtility]

did you do this once, or 3 sets of it?

[@mowaleed5547]

@@TrouvailleUtility 3sets

[@omarhaider1626]

ay g, just wanted to know if you actually saw any improvements off of these workouts?

[@cykaa194]

@@mowaleed5547 but in first he says after the superset to repeat 3/4 times but in the supersets after he doesnt say that so do you have to do those 1 time or also 3 times?

[@matthewarukwe2319]

Being looking for this, thank you so much

[@eddierobles2137]

Excellent tutorial . Thank you so much for this video

[@atulul7]

my guy ibby!!!!!!!!!!!!! best trainer no capppp

[@PriyanshuDeep-gb8er]

Please sir keep making these videos as we get to know many things about pros

[@acctsupsvc6454]

Thanks to you both for the video...loving it

[@alikerembostanci6874]

9:27 exercise 1 10:22 exercis

[@xavisanchez7522]

The Best traning session ! Thanks michael

[@feiwong70]

Wow it’s great to have a trainer!

[@KnuckleballTwins]

Soooo much detail and intensity! 🤯👊

[@shivanshsharma-iz5ll]

watching u for the first time but seeing the future pretty soon keep it up man

[@alikerembostanci6874]

9:27 exercise 1 10:22 exercise 2 12:17 exercise 3 mini band 13:15 exercise 4 15:00 exercise 5 15:38 ex 6 17:10 ex 7 18:04 ex 8 20:07 ex 9 21:02 ex 10 22:37 ex 11 23:38 ex 12 25:15 ex 13 26:35 ex 14

[@alikerembostanci6874]

Ex 1-2-3-4 1 set

[@alikerembostanci6874]

Ex 5-6-7 3 set

[@futebolnafe]

Hi . Im brazilian . This vídeo Its the best training to leg that i see. Congratulations and thanks for This vídeo.

[@MRA-jh4nu]

That trainer is awesome we need a upper body video

[@heinhtetpaully7012]

I’ve been waiting for new vids from both two legends and they popped up at the same time lmaoo

[@danialahmed3491]

Well done Michael I really benefitted a lot from your channel im so grateful to have you, thanks ❤⚽️

[@7mlc]

Happy to hear that mate!

[@MrKrasavtchik]

Can we please 🙏🏽 please 🙏🏽 please 🙏🏽 have the rest of the week workout 🏋🏽‍♂️ … please !!!!!! 🥺🥺🥺🥺

[@asadullahdaud8578]

Great football gym workout love to see it keep it up ❤️

[@rodrigodias7514]

Bro this is great content, I would love to have videos of a week of training with you

[@matiasnahuel7929]

Love the vid Michael! If you could do an upper-body day that would be awesome! Thank you!

[@mitravic]

Hi Michael, I'm not sure if you've already posted this. But would it be possible to share the other sessions you had with this coach. Say the upper body one he mentions in this video. That would be helpful. Cheers and happy training!

[@mitravic]

Also, what is the coach's name?

[@aronramirez-alcala1879]

Arms be looking bigger now, keep up the work mate!

[@matteocavaliere5399]

Awesome stuff ! I’d love to see an upper body day

[@foxxfoxx1000]

Very good/informative video. Will crank these out tomorrow at the gym, thanks M7!

[@parteetsingh1726]

Thanks bro please make video on diet

[@gordongoodkey8481]

I really enjoyed working with you last week!

[@7mlc]

You’re the man Gordy! Thank you for this awesome footage. Looking forward to working with you again man 🤝

[@dakshkothari2495]

Absolutely loved this one mate❤️❤️❤️❤️ plz post one only dedicated to core👍🏻🤞🏻

[@prathameshrma3872]

Excellent video crystal clear mate 👍🏽👍🏽👍🏽

[@ManojTiwari-uc9lm]

Superb video....learnt so many things....thank you both of you....God bless...🙏

[@7mlc]

Happy to hear that mate!

[@adonnisdelgado7756]

Hey @7mlc, I was wondering if you could do a video on reaction drills that your club may have or that you have experience on, that incorporates with and without the ball? Great video, I can never stop learning from here👊🏼

[@numairahmad7326]

Plzz upload day 2 about upper body

[@icxc1585]

To be well, stop the coffee in the morning (listen to Andrew Huberman podcast)

[@kwesicaraby3757]

Really informative video. Will be trying this out soon. Can we have more vids like this? Please and thanks.

[@kenjivanderlouw4469]

Amazing !! Thank you so much for this !

[@tekkerzballer4301]

These help me become even better at football. Keep it up bro 😎

[@7mlc]

Happy to help 👊

[@KevinWakliFitness]

Big legs for better skills when playing soccer⚽🔥🔥🔥💯

[@elraibiify]

Very good training thank you very much

[@yizhouwu6262]

Could you please make a video for training only? so that we can follow. Love the video!

[@7mlc]

Can you explain what you mean mate?

[@ouroborosnagyok9306]

that workout would be absolutely brutal

[@thorstennl1013]

thanks lad for showing this 😀

[@mohitpandya_2228]

Can you plz post the full training of legs including for speed, movement etc.. In only one video so we can do a full training session✌✌. Please 😊😊

[@7mlc]

You’ll find lots of workouts and training sessions on the channel mate 👊👊

[@notthesamecc1927]

ha - I new you had packed on more muscle - great work! great trainer

[@manishsuryawanshi8412]

Can't waiting for your videos

[@saidrahali1757]

تحية من المغرب أحسن مدرب

[@damanveersingh5729]

if ibby is a legend so are you 7MLC

[@MrIsles192]

I just done a leg workout today, but i will defo incorporate some of these exercises next workout

[@7mlc]

Great stuff mate!

[@jonathan23s67]

Great Video mate Keep up the good work quick question how tall are you

[@jonathanlopez8020]

This is amazing content Mike

[@manishsuryawanshi8412]

New haircut 😎, look's awasome 👍

[@7mlc]

Thanks Manish!

[@beraasaf1370]

This is what I wanted to do today thank you

[@ahmedsamiraliothman2194]

great workout thank you so much

[@adnanmuhmmed7885]

Thanks

[@yarromeiser4135]

We need that upper body part mate

[@andrewharlow84]

Great video! Thanks very much :)

[@aarizhasan9753]

Sir I always think you are my coach

[@zoccer1399]

You should do another beach day vid.! That was quality!

[@adnanmuhmmed7885]

My dream is a football player

[@DaNSkills]

Awesome and very helpful as always 💪

[@7mlc]

Happy to help!

[@alikerembostanci6874]

9:27 exercise 1

[@babaji6270]

Best footballer i ever seen

[@acctsupsvc6454]

I had to watch this twice...does he have a channel?

[@ignaciorosada4114]

Great insight to a pros gym session! Thanks alot mate! Love these types of videos 👌

[@mr.amigoo]

Great video mate Love from India 💖