Want to strengthen your legs?! Steven Celi can not only help you with that, but can also get your vertical up! For all those high flyers, take a look at this workout below to get some serious leg gains.

Steven will take you through this explosive workout:

Depth Jumps

• Find a platform 12-24 inches.
• Step off
• Land and react to jump as fast as possible.
• The goal is to absorb the landing forces and jump as high as possible
• The added height of the box is a great way to create more natural forces

Goblet Squats

• Hold the weight by your chest and squat to parallel 90º
• Squat form

• Chest up
• Core engaged
• Stay balanced on feet dont let feet rock too far on toes. Push through but and hamstrings
• Sit your butt back
• The goal is to move with intention and explode on the way up.
• Utiilzing the hips, glutes and hamstrings in a similar range to an actual jump

Lunge jumps

• Find your lunge base at 90º
• Jump up using a large arm swing
• Alternate legs in the air and land 
• Land and explode back up as fast and as high as possible
• This is a high amount of load on hips and hamstrings
• Requires a lot balance and strength!

Single leg Box Jump

• Great exercise to increase running and jumping speed
• Use non jumping leg to drive knee up
• Try to find a box that pushes you to jump high and use a lot of force through the hip flexor

• Jumping is a ton of force on our bodies we need to work from the ground up.
• Starts with ankles and even the toes
• Preferrably use flat shoes or barefoot
• In an alternative lunge position, find a light weight suitable for you and place on top of your knee
• Do 12 reps with 6 second holds for each rep
• Push the knee directly over the toes
• (should feel in front and back of ankle maybe even calf
• There should be no pain 

• Jumper’s knee is one of the most common ailments among dunkers.
• Sissys squats are fantastic to hit the full range of the knee tendon
• They are EXTREME load so they take a long time to work up to full range and depth
• Start by engaging glutes & core
• Slowly lower your body pushing knees over toes
• Without pain lower to the floor (onto a pad)
• Push back up keeping core & glutes engaged *key*
• This exercises targets the VMO quad muscle that’s often missed

CORE IS HUGE!

• Hollow body planks 2 min
• Standard plank 2 min
• Ab wheel 2 x sets of 20
• Hanging leg raises 20 middle, 20 each side

If you want to see more workouts like this make sure to follow Steven Celi and Jed North on Instagram!