Innovative and Explosive Leg Exercise

Let’s finish up 2010 with a killer workout!

But first, let me share something with you.  I am going to put more time and effort into dominating YouTube!  Please help by clicking here => Joe on Youtube <= and subscribing.  My goals include 10,000 subscribers, 4 million views, and another 100 unique videos in 2011.   Thank you!

On to the workout. A lot of the exercises you are going to see are common:  box squat against bands, farmers walks, partner glute ham raises, but I want to point out one innovative twist.

Explosive Bulgarian Split Squats.

Many people perform this effective leg exercise by jumping straight up and landing in one plane of movement.  By adding a slight lateral movement the exercise is advanced.  Now we are working in two planes of motion, giving the lifter a “goal” to reach (jump up on the object as opposed to jumping up with nothing to land on), and making the lifter be more athletic.

This innovative twist to BSS will improve your unilateral explosiveness and body control.  In the video below we are performing it on foam for increased proprioception and on a stack of bumper plates – something you should be able to find in most gyms.

I will have another advancement of this movement up on Synergy’s Youtube next week!

Warm Up

  • Foam Rolling
  • Roll overs to V sits
  • Wide Outs
  • Reverse Lunges
  • Hip Flexor Stretches (not shown)
  • Iso Squat Hops
  • Skips
  • Jumping Jack Series
  • Mini Hops
  • Leg Swings
  • Hip Thrusters

Leg Ripping Workout

  • Box Squats with black short mini bands
  • Explosive Split Squats
  • Glute Ham Raises
  • X walks (not shown)
  • Blast Strap Sprinters Core Exercise
  • Farmers Walk Race

Full Leg Workout and Warm Up Video

This video is available in HD if you want to double click on it and change the resolution up to 360p to 720p.  Also, pay close attention, there is a lot going on in this exercise video from warm up to exercise variations.  Enjoy!

During the first week of January we will be releasing our online personal training program for ONLY 10 people! First come first serve basis and this is going to be absolutely kick ass!!!!!  More details next week.

- Joe Hashey, CSCS -

PS.  Thanks to our friends at The Last Good Year for the youtube music!

PPS.  Get on our Bull Strength program below for the New Year!

Triple PS.  If you like this post, you may want to read more on How To Use Dynamic Effort Workouts.


Synergy Facebook Comments


  • jhashey

    Reply Reply December 27, 2010

    [New Post] Innovative and Explosive Leg Exercise – via #twitoaster

  • George

    Reply Reply December 28, 2010

    Nice Joe….Love the workout….hey whens that new program coming out that you told me about over an email between us?

    • Admin: Joe Hashey, CSCS

      Reply Reply December 28, 2010

      Thanks George!

      I’d like to have the next two programs released in the next 3 months. Haven’t decided which one is going out first yet. I actually should have had them out months ago – they are done waiting on websites – but the gym got so busy I had to concentrate on it for awhile!


  • Corey Gualandi

    Reply Reply December 28, 2010

    Hey Joe. Great Workout. Week one for your bull strength football program started yesterday for me. The first workout was great. Now, I am stoked to get my deadlifting on today!! Hope all is well

    Corey Gualandi

  • That looks like an intense work-out. I don’t know if I would be able to handle it! (I’m a little out of shape; or more so then I’d like to be.) If you’re getting back into it, what kind of weight range should you be using?

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