3 Supersets to Help Your Explosiveness and Functional Strength

If you want to move faster, hit harder, and train with purpose, building explosiveness and functional strength should be a priority.

Whether you're in combat sports, gymnastics, or just looking to improve how you move in everyday life, these supersets will fire up multiple muscle groups at once—giving you power and stability where it counts.

And the best part? You can do them all at home with the Multi Slider. This compact tool enhances functional training by engaging multiple muscles in every move, helping you develop explosive strength and control.

Push Up with Fly + Push Up Jack

🔥 Why it Works: This combo strengthens the chest, shoulders, and core while improving coordination and endurance. If your sport involves pushing, striking, or maintaining upper-body stability, this is the superset to focus on.

💪 Push Up with Fly

Start in a push-up position with your hands on the Multi Sliders. Lower yourself while sliding one arm out to the side, then press back up while pulling your arm back in. This challenges your chest and stabilizers, forcing them to work harder.

⚡ Push Up Jack

From the same position, explode your legs outward like a jumping jack while maintaining a strong push-up posture. This engages your core and shoulders, improving your ability to maintain power and control under fatigue.

📖 Backed by Research: The Journal of Applied Biomechanics (2021) found that push-up variations that engage multiple muscle groups improve upper-body explosiveness and endurance.

Ab Rollout + Tall Plank Jack

🔥 Why it Works: A strong core isn’t just for aesthetics—it’s the foundation for speed, stability, and injury prevention. This superset builds anti-extension strength and endurance, helping you generate more power in your movements.

💪 Ab Rollout

Kneel with the Multi Sliders under your hands and extend your arms forward, keeping your core tight and avoiding a lower back arch. This builds deep core strength, reinforcing your ability to transfer force efficiently.

⚡ Tall Plank Jack

Hold a high plank and slide both feet outward, then back in, without letting your hips drop. This increases shoulder stability while forcing your core to maintain control under movement.

📖 Backed by Research: A study in the Journal of Sports Sciences (2017) highlights that core endurance and stability play a key role in punching, throwing, and overhead athletic movements.

Plank to Pike + Mountain Climbers

🔥 Why it Works: Quick, controlled core movements translate directly to real-world strength. This superset develops explosive power and coordination, improving sprinting, jumping, and lateral agility.

💪 Plank to Pike

Start in a high plank with the Multi Sliders under your feet. Engage your core and slide your feet toward your hands, raising your hips into a pike position. Slowly return to plank and repeat.

⚡ Mountain Climbers

Stay in plank and drive your knees toward your chest one at a time in a controlled sprint motion. This adds a cardio element, keeping your heart rate high while reinforcing core stability.

📖 Backed by Research: The Strength & Conditioning Journal (2020) confirms that explosive core work enhances movement efficiency, speed, and injury prevention.

How Often Should You Do These?

🔹 Perform these supersets 2-3 times a week for optimal results.

🔹 Keep reps in the 8-12 range, ensuring full control and explosiveness.

🔹 Track your progress with sprint times, vertical jump height, or agility drills.

Training smart means choosing the right tools. The Multi Slider helps you execute these movements with greater range, control, and muscle engagement—making your home workouts as effective as any gym session.

Want to move with more power, speed, and control? Grab a Multi Slider and start training smarter today.

🌟 Related Read: The 5 Most Essential Fitness Skills You Must Have