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This incredible app allows me to share with you 20 years of knowledge and experience in training amateur and professional athletes. This is a sample of some of the exercises I would recommend if you want to increase your speed and explosive power. Start first with a dynamic flexibility warm up...
Air Bike
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Push-Up
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3x8 reps |
rest: 60s
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Reverse Crunch
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3x8 reps |
rest: 60s
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Prisoner Squat
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3x8 reps |
rest: 60s
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Bodyweight Lunge
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3x8 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Jump Squat
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3x8 reps |
rest: 60s
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Mountain Climber
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3x8 reps |
rest: 60s
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Bodyweight Side Lunge
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Stability Ball Crunch
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3x8 reps |
rest: 60s
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Stability Ball Trunk Rotation
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3x8 reps |
rest: 60s
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Stability Ball Pull-In
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3x8 reps |
rest: 60s
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Stability Ball Push-Up
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3x8 reps |
rest: 60s
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Exercise Dome One-Arm Push-Up
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3x8 reps |
rest: 60s
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Stability Ball Ab Curl
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3x8 reps |
rest: 60s
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Dumbbell Pullover on Stability Ball
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3x8 reps |
rest: 60s
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Stability Ball Weighted Hyperextension
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3x8 reps |
rest: 60s
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Dumbbell Fly (Stability Ball)
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3x8 reps |
rest: 60s
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Stability Ball Plank
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3x8 reps |
rest: 60s
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Stability Ball Pull-In
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3x8 reps |
rest: 60s
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Stability Ball Dip
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3x8 reps |
rest: 60s
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Stability Ball Roman Twist
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3x8 reps |
rest: 60s
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Flutter Kick
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3x8 reps |
rest: 60s
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All Fours Quad Stretch
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3x8 reps |
rest: 60s
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Single-Leg Kickback
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3x8 reps |
rest: 60s
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Knee to Chest (Supine)
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3x8 reps |
rest: 60s
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Side Jacknife
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3x8 reps |
rest: 60s
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Tuck Crunch
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3x8 reps |
rest: 60s
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Leg Pull-In
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3x8 reps |
rest: 60s
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Push-Up (Wide Hand)
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3x8 reps |
rest: 60s
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Single-Leg Push-Up
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3x8 reps |
rest: 60s
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Glute Kickback
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3x8 reps |
rest: 60s
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Side Angle Pose With Rotation
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3x8 reps |
rest: 60s
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Posterior Lower Leg Stretch
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3x8 reps |
rest: 60s
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Push-Up to Side Plank
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3x8 reps |
rest: 60s
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Abdominal Hip Roll
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3x8 reps |
rest: 60s
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Single-Leg Squat
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3x8 reps |
rest: 60s
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Hip Stretch
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3x8 reps |
rest: 60s
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Hip Adduction
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3x8 reps |
rest: 60s
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Split Jump
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3x8 reps |
rest: 60s
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Ab Roll
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3x8 reps |
rest: 60s
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Bird Dog
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3x8 reps |
rest: 60s
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Kneeling Hip Extension
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3x8 reps |
rest: 60s
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Calf Stretch
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3x8 reps |
rest: 60s
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Double-Leg Butt Kick
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3x8 reps |
rest: 60s
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Seated Hamstring Stretch
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3x8 reps |
rest: 60s
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Straddle Stretch
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3x8 reps |
rest: 60s
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Flutter Kick
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3x8 reps |
rest: 60s
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