Curated By Ebenezer Samuel, C.S.C.S.
From the Super Bowl to the NFL Scouting Combine, February is a month that showcases sublime athletes running and jumping into ESPN highlights that we’ll all watch over and over. But those acts of athleticism don’t need to be reserved for the pros. Your workouts can help you get more explosive and agile, too, as long as you mix in the right movements.
You’ll work to build athleticism in this month’s workout, which introduces explosive ideas that build on the fundamentals you mastered in January. Take it on three times a week, focusing on technique, and watch as your body subtly moves faster during every pickup basketball or backyard football game.
HANG CLEAN
Few movements are more critical to your explosiveness than the hang clean, which trains an idea called “triple-extension”. For a moment during every hang-clean rep, you must completely straighten at the hip, knee, and ankle. This mirrors how your body moves whenever you jump. Do 3 sets of 6 to 8 reps, focusing on exploding through your lower body.
HALF-KNEELING CROSS-BODY CHOP
Athletes excel at separating their upper body from their lower body (see: any Patrick Mahomes highlight-reel TD). This chop teaches you to do that, forcing your hips to stay fixed while your shoulders and torso rotate powerfully. Do 3 sets of 6 to 8 reps per side.
QUICK-STEP TO HIGH KNEE
One of the most underrated keys to athleticism is your ability to quickly drive your feet hard into the ground. Doing so propels you forward on every running stride. You’ll train that with this move. Keep the weights light here; the goal is foot speed, not load. Do 3 sets of 8 per side.
LATERAL LUNGE TO CLEAN
This one gets you moving laterally, which is critical to your ability to change direction (and underrated useful when you’re trying to break free of the pack during a weekend 5K). Focus on exploding out of each lateral lunge rep as quickly as possible. Do 3 sets of 6 reps per side.
Ebenezer Samuel, C.S.C.S.
Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.
His current training regimen includes weight training, HIIT conditioning, and yoga.
Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.