Building Air Power

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Holos Exercises

Building Air Power

Exercise Type: weight-training

Weight:6-8 lbs

Sets:2 sets

Reps:N/A reps

Fitness Level: Moderate

Posted By:Daniel Ahn

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Exercise Description

If you watch any Chicago Bulls game, you will definitely see the jumping power Derrick Rose displays each game. Through this simple 4 workout routine done 2 times a week you will be able to see a speedy increase in your hops.

Muscle Groups: Legs, Back

Step Number 1

1. Barbell Dead-Lift Bend at your hips and knees, and then grab a barbell using an overhand grip, your hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward. 6-8 Reps. Resting 30 seconds

Step Number 2

2. Dumbbell Jump Squat Hold a pair of dumbbells at your sides, your palms facing each other. Lower yourself into a squat, and then jump as high as you can. Land softly with your knees bent. Stand back up then repeat. 8 reps. Resting 2 minutes REPEAT STEPS 1 & 2

Step Number 3

3. Bench Jumping Face a knee-high bench or box, with your arms raised to the sky. Drive your arms down, push your hips back, and lower your body, bending your knees. Push your arms up, jump onto the bench, and land. Drop down to the other side, turn around and repeat. 6-8 Reps, Resting 30 seconds

Step Number 4

4. Barbell Good Morning, as it's called Using an overhand grip, hold a barbell across your upper back. With your knees slightly bent and back naturally arched, bend at your hips downward until your torso is almost parallel to the floor. 8 Reps. Resting 2 minutes REPEAT STEPS 3 & 4

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