Phenom System XT- Leg Primer XT
Who What When Where?
The Leg Primer XT unlocks your legs fullest potential. Most athletes will see an instant gain in their vertical jump, shuttle speed, sprint time, and suffer less injuries. I remember years ago, before I really started training to become an elite athlete, I went down to the gym and tried dunking before I even warmed up. There went my hamstring. You should do this warm up before you do any kind of leg work, or practice/play any sport. Not only will your performance instantly increase, it wakes up all your leg muscles and increases their power output so you are performing at an elite level. After doing this warm up, I personally gained 4 inches on my standing vertical. I felt a lot looser, and had this feeling of inner power. I expect that an athlete doing this would gain an instant 3-5 inches on their vertical, as I gained 4 even with all the advance training I already do. If you are just touching or hanging on the rim, be ready to throw your first dunk. After a while, if you do this warm up reguarly, expect to get a permanent 1-2 inches because of the flexibility gained. THIS IS NOT A STRETCHING WORKOUT. This is just a warm up, that utilizes different training methods to maximize gains in the short run.
The Moves:
- Jump Rope Complex (With or Without Rope)
- Leg Swing Complex
- On Leg Floor Reaches ( 3 Each Leg)
- Hip Flexor Lunge (10 Seconds Each Side)
- Ankle Rockers ( 10 Seconds Each Side)
- Calf Sit ( 10 Seconds)
- Alternating Hamstring Stretch (5 Each Side, 2 Second Holds)
- Alternating Quad Stretch (5 Each Sie, 2 Second Holds)
- Hip Flexor Pulls (10 Seconds Each Sie)
- Scorpions ( 5 Each Side
- Lunge W/ Twists ( 5 Each Leg)
- High Knees ( 20 Ground Contacts)
- Butt Kicks ( 20 Ground Contacts
- Band Complex
- Quickness Complex
- Paused Prisoner Squats (5 Squats, 2 Second Pause)
- Pogo Jumps (6 Jumps)
- Alternating Lunge Jumps (3 Jumps Each Leg)
Move Descriptions
- Jump Rope Complex - 10 jumps on 2 legs, 10 jumps on left leg, 10 jumps on right leg, you do not need a jump rope, just do stationary jumps as if you had a jump rope.
- Leg Swing Complex- Hand(s) against the wall, facing the wall, swing your leg side to side then switch legs. Standing perpendicular to the wall, swing your leg forward and backward, then switch legs.
- One Leg Floor Reaches- Standing on one leg, reach opposite hand to the foot on the ground, focusing on control and balance. Switch legs.
- Hip Flexor Lunge- Go into a deep lunge, knee on ground. Push pelvis and hips forward, switch legs.
- Ankle Rockers - Put hands and feet on ground and raise up into a upside down V, put one foot over the other and rock back and forth, switch legs.
- Calf Sit- With knees and legs on ground, sit on your calves.
- Alternating Hamstring Stretch- hands under knee, pull knee to chest. Switch legs.
- Alternating Quad Stretch- Grab ankle behind leg, pull to lower back. Switch legs.
- Hip Flexor Pulls- Sit on your butt, place right ankle right above left knee, hands grab around left hamstring, pull towards chest. Switch legs.
- Scorpions- Lying on stomach, arms straight out to sides making your body form a T, raise leg up as high as you can and then try to touch opposite hand, hold for a second and move leg back. Alternate legs.
- Lunge W/ Twists - Lunge, and twist to extended leg. Alternate legs.
- High Knees - In place or moving, driving your knees as high as you can, first slowly then getting faster each ground contact.
- Butt Kicks - In place or moving, make your heel touch or butt each time, land on ball of your foot.
- Band Complex - 1. X Band Walk - with or without bands, squat laterally moving in one direction focusing on covering distance, after 10 feet of ground is covered move in the opposite direction back to starting position. Do this twice. 2. X Band Speed Agility - Same as above, but quicker and using smaller squats.
- Quickness Complex - 1. Lateral Steps - (With or without band) Standing next to a line, using one foot, go over and make contact on the other side of the line, and move back. Do this as quickly as possible. Make contact 15 times each leg. 2. Front Steps - Same concept as lateral, but the time face the line and move your foot over the line and back. Do this 15 times each leg. 3. Line Hops - Both feet together, hop over and back on a line focusing on speed and not height. Make contact 20 times.
- Paused Prisoner Squats - Hands behind head, wide stance, squat parallel to floor, hold for 2 seconds, and explode back up.
- Pogo Jumps - Slight bent in knees, feet close together, swing arms up and jump without any squatting.
- Alternating Lunge Jumps - Starting in a lunge, swing arms up, jumping off the ground and landing in a opposite lunge, quickly swing arms back up switching lunge position again.
Results
- Improved Flexibility
- Less Injuries
- Higher Vertical Jump
- Increases Quickness
- Increases Speed
- Increases Explosiveness
Design + Science
Static stretches aren't good when you want to be explosie. Think of a rubber band, if you stretch it out and hold it for a long time, it will lose its elasticity. If you dynamically stretch it, the rubber band is able to stretch out further without losing elasticity. Think of your legs as rubber bands, you are stretching your muscles out allowing them to output more force. On top of that, increased flexibility helps prevent injuries like pulls are strains. Power moves are featured, with focus on developing power output on the eccentric phase when working the legs. Get quick on your feet with the type of steps featured. They increase lateral quickness and also front to back quickness, so you will be able to take off faster and change directions quicker. You stretch out all the muscles from the lower back down, making sure each muscle is primed for activity. With the band complex, you wake up your dormant muscles, like the glutes. Being able to fire them up, they contribute to your overall power output. Usually the tightest tendon in your body is the hip flexor. Stretching this one tendon allows for much more range of motion, and that is why we hit them twice in the warm up.
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