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MMA Lower Body Power Workout

The workout protocol to make your lower body look, and perform like an MMA champ.

Building the body of todays top fighter starts from the ground up. If you lack strength and power in your lower body then you are going to be missing a very important piece of the puzzle. The puzzle of: looking fit, being explosive/strong and scoring chicks (glutes are one of the top muscle they dig). Don't forget to check out the Greatest Glute Workout.

This routine will work muscles you haven’t felt before, might challenge your manhood, and may lead to an increase in swearing upon standing and sitting. Try to push through it, because the exercises here will increase testosterone production, recruit a ton of muscle fibers, and speed up your metabolism leading to a leaner more athletic looking body.

Try these to maximize your results:

Dynamic Warm-up

Start off with a Dynamic Warm-up, which will increase blood flow, stimulate the nervous system, prevent injury, and get you mentally prepared for the workout ahead.

Early Week Workout

Make your lower body day the first workout of the week, which will make you less likely to skip out on it.

Workout Barefoot

Try some of these exercises barefoot to strengthen the muscles, ligaments, and tendons in the foot and lower leg. At Training for Warriors we have a lot of our clients warm-up barefoot and even lift barefoot.
This lower body workout by Training for Warriors Director of Operations, John Annillo, C.S.C.S. is part 3/7 of our MMA Body Series.

WARNING: These workouts may cause you to no longer fit in your skinny jeans.

Target Muscles:
 Lower Body

Workout Level: Intermediate-Advanced

 Perform both workout A and B during the week alternating between the two each workout allowing at least 48 hours in-between. Time Needed: 1 Hour

How To Do It: After warming up, perform the exercises in the workout following the numerical order. Perform the first and third pair of exercises as a superset i.e. 1a/1b and 3a/3b with no rest in-between the pair.

Workout A

1a. Squat 4x5
1b. Squat Jumps 4x5
*Rest 2-3 minutes between each set
2. Straight Leg Deadlift 3x10
*Rest 45 seconds in-between sets
3a. Walking Lunges 3x12 (Each Leg)
3b. Bar Hip Raise 3x12
*Rest 45 seconds in-between sets

Workout B

1a. Deadlift (4x5)
1b. Lunge Jumps 4x5 (Each Leg)
*Rest 2-3 minutes between each set
2a. Good Mornings (3x10)
*Rest 45 seconds in-between sets
3a. Split Squats 3x12 (Each Leg)
3b. 45° Raise 3x12
*Rest 45 seconds in-between sets




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