What’s going on OTA Nation,
Today I have a dope exercise that I’ve been using with my athletes that come to me needing to improve acceleration or first step speed.
This isn’t a typical exercise you see people doing at commercial gyms, but it’s really important you differentiate yourself from these regular folks.
You’re an athlete, an OTA athlete at that.
So you need to train slightly different than the regular person.
The exercise is an Elevated Reverse Lunge.
Update: I have a free Advanced Strength Series. Learn how to break past plateaus and start increasing your strength.
The reason I love this exercise so much is because of the sports specificness of it.
When you see me perform this exercise in the video, you’ll see a resemblance to firing off the line in a sprint stance.
By performing this exercise you’re teaching your legs to fire properly, specific to the movement you’re performing at the start of your sprint.
And to kill two birds with one stone, we’re positioning our front foot on a cushiony platform in order to work all our intrinsic muscles in the leg.
Remember, when you produce torque, you want to make sure you’re very stable across all joints in your body.
So if this is your first time performing this exercise start with a hard surface.
As you gets stronger and your body becomes familiar with this movements, you’ll want to branch out and start using more unstable surfaces in order to target the stabilizers.
So there you go guys, perform this movement as you would a strength movement.
Start with 8 reps and progress yourself into performing 5 reps or lower.
[cleveryoutube video=”https://www.youtube.com/watch?v=Aj5B4kiTxmM” vidstyle=”1″ pic=”” afterpic=”” width=”” starttime=”” endtime=”” caption=”” showexpander=”off” alignment=”center” newser=””]
Holler,
Update: I have a free Advanced Strength Series. Learn how to break past plateaus and start increasing your strength.
