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Explosive Power | Apex ~ For Shoulders & Legs

Best done at a gym ******************************************** Here’s an explosive power workout targeted at shoulders and legs. Add this routine to help with sport/mma training 💥

  • 55 minutes
  • Advanced
  • Shoulders · Hamstrings · Quadriceps · Glutes

Interests

Martial Arts Functional fitness Build muscle Strength & conditioning

Anatomy

Equipment

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Kettlebell

Plyometric Jump Box

Slam Ball

Wall Ball

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Exercises

Intensity Guide

🔥🔥🔥High Intensity - Go all out!! 🔥🔥 Mid Intensity - Somewhere in-between 🔥 Low Intensity - Go at an easy pace

Target Reps Round

🎯 Pick a target and reach it! ✔️ suggested reps are 12 but modify!

Kettlebell Split Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 01:00
2 12 -
Rest - 01:00
Kneeling Pronated Grip Kettlebell Shoulder Press
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 01:00
2 12 -
Rest - 01:00
Kettlebell Reverse Lunge (w/ Pass Through)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 01:00
2 12 -
Rest - 01:00
3 12 -
Rest - 01:00
Kettlebell Snatch
Advanced
Full Body
Set Reps Weight (kg)
1 12 -
Rest - 01:00
2 12 -
Rest - 01:00
3 12 -
Rest - 01:00
4 12 -
Rest - 01:00

AMRAP Round

💦How many reps can you get in 1 min??

Box Jump
Intermediate
Full Body
Set Reps Time (s)
1 - 60
Rest - 01:00
2 - 60
Rest - 01:00
3 - 60
Rest - 01:00
Squat & Weighted Wall Ball Throw
Intermediate
Quadriceps | Hamstrings | Abdominals | Shoulders
Set Reps Weight (kg) Time (s)
1 - - 60
Rest - 01:00
2 - - 60
Rest - 01:00
3 - - 60
Rest - 01:00
Slam Ball Overhead Slam
Intermediate
Full Body
Set Reps Weight (kg) Time (s)
1 - - 60
Rest - 01:00
2 - - 60
Rest - 01:00
3 - - 60
Rest - 01:00
Kettlebell Thruster
Intermediate
Full Body
Set Reps Weight (kg) Time (s)
1 - - 60
Rest - 01:00
2 - - 60
Rest - 01:00
3 - - 60

Cooldown

Figure 4 Stretch
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 15
2 15
Cat Pose Back Stretch
Beginner
Upper Back | Lower Back
Set Time (s)
1 30
Child's Pose
Beginner
Shoulders | Upper Back | Lower Back
Set Time (s)
1 30

Created by

Apex Fitness
Personal trainer

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