LEG STRENGTH BY FUNK ROBERTS VIA VOLLEYBALL SOURCE MAGAZINE

PLYOMETRICS FOR VOLLEYBALL - FUNK ROBERTS

Here is the video portion of my article that was in last month's Volleyball Source Magazine. Check it it out and to read the entire article online CLICK HERE


Funk Roberts - Leg Strength - Volleyball Source Magazine from Made in Camera on Vimeo.


Funk Roberts
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BEST DAMN EXERCISES FOR YOUR LEGS PERIOD VIDEO

Wow, do I have a series of workouts and exercises for you over the next few weeks. It’s like a challenge in a way!

I have put together my BEST DAMN EXERCISES FOR EACH BODYPART PERIOD series for you.

Now here is the challenge. Over the next few weeks you I am going to be giving you a tonne of exercise and I want you to try them. That's rightI want you try them...
 
Now I am not saying for you to go out and lift the same weight or with the same insane intensity...but what I am asking you to do is try these exercises. These are the best exercises that you need to have in their arsenal if you go to a gym.

You don’t have to them every time you go, but they have to be part of your fitness training

So now for your best damn challenge this week.

BEST DAMN EXERCISES FOR YOUR LEGS PERIOD!

 



Beginners – Try the exercises with no weight and if you cannot do the full movement, that okay...you can work towards that over the up-coming weeks


Intermediate – Try the exercises with low weight and focus on proper form, while controlling the weight

Advanced – Add more weight, perform with a FULL RANGE OF MOTION, and be intense

Perform each workout with intensity folks, that means if you are not leaving the gym soaked in sweat, then you didn’t work hard enough

INTENSITY TIP #23
Decrease your rest period in between exercises, that’ll rev up the engine

Your Fitness Coach and Soul Brutha #1
Funk Roberts

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FUNKY 21 LUNGE - 3 WAY LUNGE WITH DUMBBELL AND BARBELL

FUNKY 21 LUNGE





BEGINNER
NO WEIGHT
3 SETS EACH SIDE (21 REPS IS ONE SET)
60 SECOND REST IN BETWEEN SETS

INTERMEDIATE
HOLD DUMBBELLS TO SIDE
3 SETS EACH SIDE
60 SECOND REST IN BETWEEN SETS

ADVANCED
HOLD BARBELL OVER YOUR HEAD
3 SETS EACH SIDE
60 SECOND REST IN BETWEEN SETS


FUNKY 21 LUNGE


The 3 way lunge is a low hip mobility exercise that is a great whole leg workout that you can do at home with simple, inexpensive equipment I have been using more in my workouts, especially the barbell version. I found that not only does this functional movement target your entire lower body – legs, butt, hips, but it also strengthens your core, shoulders and arms.

This exercise incorporates three movements in one - a front lunge, a side lunge and a reverse lunge. You must keep your balance and control the exercise. My advice is to try it slowly first using your leg strength rather than momentum

By holding the dumbbells or the barbell overhead you are really increasing the core demand – THAT’S GREAT NEWS!


Once you have perfected the Funky 21’s Lunge than get creative. You can make your own variations by adding weight vest, holding a kettlebell/dumbbell in the opposite hand; hold the dumbbells at shoulder height; press the weight at the completion of the movement;



TARGETS
Quads, Leg Adductors, Hams, Butt, Hips, Core, Shoulders and Arms


HOW IT’S DONE
1. Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe.
2. Step back and immediately step to the left into a side lunge
3. Step back and take the left foot back into a reverse lunge.
4. Come back to the start and repeat for 21 full reps (7 front, 7 side and 7 back) each leg

FUNK TIPS
Keep your knee over the toe not past for forward lunge
Keep weight maintained on the lunging foot for side lunge
It’s okay for the back knee to touch the ground during reverse lunge
Start off with no weight and perfect the movements
Keep your balance
Do not drag your feet; use the strength in your quads to push off and up
Engage your core (pull your belly button in towards your back)
Funk Roberts
 
Get your dumbbells/barbells here! - http://www.treadmillfactory.ca/
 

BEST EXERCISE OF 2008 AND BEYOND!

Front Lunge to Back Lunge

As far as I'm concerned, the front lunge to back/reverse lunge is one of the all-time best exercises for the lower body.

Why do you ask?

Well, the front lunge is great for the glutes, hamstrings and adductors. Reversing the lunge helps to develop the quadriceps and hamstrings.

Adding these two movements together will give you the ultimate movement to help sculpt shapely quads, hams and firm, lift and strengthen your glutes. Beneficial for both women and men, you can preform this exercise anywhere, anytime.

My fitness prescription is to add this essential exercise to your weekly leg workouts. It may take time to master the movement, but you'll start to develop better balance and agility.

Front Lunge to Back Lunge
3 sets of 10 reps per leg - 2X per week

Funk Roberts
Don't Rush the Beat

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BUILD YOUR QUADS FOR STRONGER KNEES

BUILD YOUR QUADS FOR STRONGER KNEES

That’s right: As long as you do not damage your joints by lifting heavy weights, increasing your quad strength can help protect the cartilage behind your knee. Knee cartilage deteriorates over time and leads to osteoarthritis (look up) – which can hold you back from activities later in life.

Researchers have found that people who had stronger quadriceps had less cartilage in the patellofemoral joint, one of the knee joints.

So remember when you’re working out legs you’re also building strength so you are not hobbling around 20 years from now.

Funk Roberts

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BLOW UP YOUR LEGS AND VERTICAL

FUNK SUPER SQUATS

COMING 2009

FUNK’S FANTASTIC WORKOUTS

I have assembled an onslaught of my favourite workouts that focus on each body part. Include one or all of these workouts in to your regimin to help reach your fitness goals.

ABS – FUNK 50
3 Giant Sets
Lying Reverse Crunch -10 reps
Funky Frog Crunch -10 reps
Oblique Crossover Crunches to the right -10 reps
Oblique Crossover Crunches to the left -10 reps
Bicycle Exercise -10 reps

SHOULDERS – CRAZY 28’s
3 Giant Set
Side Lateral Raises – 7 reps
Front Raises – 7 reps
Upright Rows – 7 reps
Bent Over Lateral Raises – 7 reps

BICEPS - BICEPS BOMB
Incline Dumbbell Curl – 3 sets of 10 -12 reps
Standing Barbell Curl – 3 sets of 10 -12 reps
Preacher Curl (dumbbells or barbell) – 2 sets of 10 reps
Dumbbell Curls 21’s – 3 sets of 21 reps
Forearm Wrist Curls – 3 sets 15 reps

TRICEPS – TRIED, TESTED AND TRUE
Lying Barbell French Press – 3 sets of 10 reps
Triceps Press-downs - 3 sets of 10 reps
Triceps Dumbbell Kickbacks - 3 sets of 10 reps
Triceps Dips -Do 3 sets to failure

BACK - BACK BLAST
One Arm Dumbbell Bent Over Row - 3 sets of 10 reps
Seated Cable Row - 3 sets of 10 reps
Seated Front Pulldowns - 3 sets of 10 reps
Pull-ups - 3 sets to failure

CHEST - CHEST CRUSHER
Incline Bench Press - 3 sets of 10 reps
Incline Dumbbell Press - 3 sets of 12 reps
Flat Dumbbell Press - 3 sets of 10 reps
Cable Cross Over - 3 sets of 12
Dips - 3 sets of 10 to failure

LEGS – SUPER LEGS
Squats - 4 sets of 8- 15 reps
Lunges - 3 sets of 10 reps per leg
Leg Extensions - 3 sets of 10 reps
Leg Curls - 3 sets of 10 reps
Calf Raises – 3 sets 20 reps

Funk Roberts
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KETTLEBELL MEET THE QUEEN'S

The Kettlebell Meet the Queen's are great for the buns, thighs and ad/abductors. This is a staple in my kettlebell workouts and used by many of my clients.

Great for those who also want to increase vertical jump and speed as well.

Perform 3 sets of 20 reps (10 reps per side) twice per week and you will see amazing results or yeah and a sore butt.

Funk Roberts
Don't Rush the Beat!

Get a Butt Like a Cover Model

Ladies, many women seek to get that Jessica Alba Butt, “totally awesome”. While you might not be able to replicate it exactly, you can get very close. If you do the right things, no matter how out of shape you may be, follow this workout and stick to you, Funk can get you there.

To start you will have to do weight training, cardio and start eating smart. If you work out in the gym start with basics such as squats, leg presses, leg extensions and leg curls. You must learn good form so I suggest you start with no or low weight. Always warm up and always train heavy for 3-5 reps for 8-20 reps.


WOMEN SHOULD NOT FEAR HEAVY WEIGHTS!

If you train at home start with this routine

Dumbbell/Kettlebell Squats (hold then in your hands 3 sets - 15-20 reps
Kettelbell Meet the Queens 3 sets – 10 reps
Dumbbell/Kettlebell Lunge 3 sets – 15-20 reps
Stiff Legged Dumbbell Deadlift 3 sets – 15 – 20 reps

I suggest doing these 2 days per week (Tuesday and Friday)
For more get your kettlebell e-manual and videos at Kettlebell Pros


If you are a gym rat, here is a 2 day per week workout that is used by some fitness professionals. To look like the best you have to train like the best.


Workout #1
Lying Leg Curls 3 sets – 15 reps
Stiff Legged Deadlift's 3 sets – 15 reps
Hack Squats (Machine) 3 sets – 8-15 reps
Leg Presses 3 sets – 8 – 15
Leg Extensions 3 sets – 15 reps

Workout #2
Squats 3 sets – 10 reps
Lunges 3 sets - 20 reps
Leg Press 3 sets - 10 reps
Step ups 3 sets – 10 reps
Lying Leg Curls 3 sets – 10-15 reps

Tips
1. Keep you glutes tensed through the range of motion
2. When you leg press, push through your heels not your toes
3. Descend slowly on all exercises
4. Ensure that your muscles are close to failure 2-3 reps before you complete each set

Cardio
Make sure you are doing a cardiovascular exercise 3 times per week. Again push your self to the limits.
Try 30 -45 minute sessions and change up the exercise so your bottom does not get used to it.

Eating
Eat small helping of proteins at a small helping of quality proteins every 3-4 hours throughout the day. These should consist of high quality powders, turkey, skim milk, chicken, fish or low fat cottage cheese. Eat 5-6 small meals per day. Take a good protein powder 1-2 times per day. Eat within an hour of waking in the morning. To get lean, mean and lose fat go very easy on the fats, especially saturated and trans-fats) and also light to moderate on the carbs. Avoid starches and sweets and eat vegetables, oatmeal, yams and some fruit. Eat carbs in the morning, not evening

Do the above along with upper body training and you will have an Alba Butt in no time

Funk Roberts
Don’t Rush the Beat!
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Excerpts from Oxygen

Build your Thighs into Super Quads

4 Ways to Super Quads

How do you think Superman is able to leap small building in a single bound or run faster than a speeding bullet He has Super quads! Growing up I was blessed with big quads. I guess it was all that running around, jumping, squatting, etc. that I did as a little boy.

But as you get older you must make sure that you hit the legs at least once a week. Leg day can be brutal because of the degree of muscle involved and this following workout is no different. We are going for a full leg blast baby, starting by pounding the quads with these 4 super-gems.

1. Squats
I like to start with this exercise. Load on the bar and hit this for 4 sets of heavy strict movement. I like to get nice and low when I perform this. I am practically sitting on the floor and then BLAST OFF! Do 4 sets of 8- 15 reps. If you really want to blow up those quads, do a set of jump squats with 45 lbs per side.

2. Lunges
Now as much as guys think this is a girly move, on the contrary my good men. These are key to great leg and glutes construction. I like to hold heavy dumbbells and will either walk back and forth in the aerobic studio or just squat in place. Do 3 sets of 10 reps per leg, or walk back and forth 3 times in your aerobic studio.

3. Leg Press
I like to use heavy weight with this exercise, especially after the first 2 sets. I have witnessed some incredible leg press feats in my day; 10 and 11 plates a side. You know who you are…simply amazing. I will do 3 sets of 10 reps with weight that I can barely get to 10 with.

4. Leg Extensions
This is my favourite leg exercise. I love to watch the teardrops in the thigh working during every lift. I consciously squeeze and hold the quad muscles at the top and slowly lower to the starting positions – don’t just drop the weight. Perform 3 sets of 10 reps.

Ensure you add an exercise for the hammies and calves and your legs will be Super-Set. If you are not ready to puke after this workout, then you need to pile on the weight. Good Luck and UP, UP and AWAY!

Funk Roberts
Don’t Rush the Beat!

Estella's Kettlebell Move of the Week

This is the perfect move for toning the butt and developing muscle strength in the legs.

Works: legs, quads, hamstrings, calves, hips, glutes (butt)

Instructions: Standing with feet hip width apart, holding the kettlebell with a bell grip, lift the kettlebell straight above your head. Step forward with one leg. Keeping the weight in your front heel and back straight, lower your body until both knees are 90 degrees to the ground. Make sure your front knee does not go past your toes. Return to starting position and repeat for other leg.

The further you step, the more you work the glutes.

The closer you step, the more you work the quads.

Perform 40 reps, alternating legs.

Posted by Estella Hom

http://estellahom.blogspot.com/

Check out more great information at http://estellahom.blogspot.com/

Funk's Fitness Tip of the Week

When determining the order of bodyparts in a workout schedule throughout the week, always do legs before back. Have you ever tried to squat with a sore back? Impossible.

Funk Roberts
Don't Rush the Beat!

Squats Use 244 Different Muscles

Top 4 Exercises for Weight Gain

I want to thank all who participated in last months Poll Question. I asked "Which one of the listed exercises used the most muscles. Well 41 people answered and the results are in. 48% thought that Squats used the most muscle. 36% went with Dead lifts followed by 5% - Standing Military and 2% - Bench Press.


Because these exercises use multi-joint movements and involve numerous muscle groups as prime movers and helpers, the following exercises are best for simulating muscle-mass increases:



1. Squats - good old-fashioned squats, uses 244 different muscle groups in some matter
2. Dead lifts - including the stiff-leg version for hamstrings, targets a good number of muscles
3. Bench Press - these work the pecs (major and minor), anterior delts, triceps and even some serratus
4. Bent Over Rows - great for lat, erector and rear-delt development


Remember whether male or female, you must include squats in your leg routine. Check out past Olympian Ronnie Coleman's squat 800lbs.

Funk Roberts

Don't Rush the Beat!