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
Grab a copy of my 6 Week Jump Training Program which guarantees to add 2-10 inches to your vertical jump - CLICK HERE TO START JUMPING HIGHER!
Showing posts with label Leg Exercise. Show all posts
Showing posts with label Leg Exercise. Show all posts
Wednesday, August 4, 2010
Monday, January 18, 2010
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
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
Subscribe to Funk You Tube Channel for great workouts, nutrition, health and fun
Sunday, October 25, 2009
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/
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/
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