Workout 3 — Legs Power | Evolve Miami Team
Workout 3 · Power & Agility
Day 01

Legs Power

Build explosive leg power, speed, and agility — the engine behind every capoeira kick, jump, and evasion.

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Why Legs Power, Speed & Agility?

Move Faster, Hit Harder, Flow Better

Power is the ability to produce force quickly. Speed is how fast you can move. Agility is how efficiently you can change direction. Together, they form the athletic foundation that separates a capoeirista who survives the roda from one who dominates it.

In daily life, explosive leg power protects you from falls, helps you react quickly to unexpected situations, and keeps your body young and responsive as you age. Studies show that power training — especially jump training — is one of the most effective ways to maintain bone density, muscle mass, and coordination into later life.

In capoeira, power is everything. The height of your au, the speed of your meia lua, the quickness of your esquiva — all of it comes from your legs. This workout trains the exact qualities that make your capoeira sharper, faster, and more dangerous in the roda.

3
Sets
4×
Per Set
7
Exercises
40–55
Minutes
Legs Power

Your Training Sets

Click any set to watch the video and see the full exercise list. Do 4 rounds of each set before moving to the next.

Set 1 video
Set 1
Squat Power
  • Squat — 5 reps (8 sec down, hold 8, 4 sec up)
  • Squat Jumps — 5 jumps
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Set 2 video
Set 2
Single Leg & Swings
  • Single Leg DL — 8 to 12 reps each leg
  • DB Swings — 10 to 20 sec hold
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Set 3 video
Set 3 — Agility
Speed & Hops
  • High Knees — 30 sec
  • Short Front/Back Hop — 30 sec (two legs) or 15 sec each leg
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How to train: Complete 4 rounds of each set before moving to the next. Rest 60–90 seconds between rounds. Focus on explosive movement — quality over quantity.

Stay Explosive

Repeat this workout for at least 3 weeks before moving to the next one. Power is built through consistency.

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Set 1 · Do 4 rounds
Squat Power
1
Squat
5 reps — 8 sec down, hold 8 sec at bottom, 4 sec up
2
Squat Jumps
5 jumps — land soft, absorb through the hips
Rest 60–90 seconds between rounds. The slow squat builds strength; the jump develops power. Do both in the same round.
Set 2 · Do 4 rounds
Single Leg & Swings
1
Single Leg DL
8 to 12 reps each leg — hip hinge, flat back
2
DB Swings
10 to 20 sec — drive from the hips, not the arms
Rest 60–90 seconds between rounds. Complete all 4 rounds before moving to Set 3.
Set 3 · Agility · Do 4 rounds
Speed & Hops
1
High Knees
30 sec — drive knees up, pump arms, stay light on your feet
2
Short Front/Back Hop
Two legs: 30 sec · Single leg: 15 sec each leg — quick, reactive hops
Rest 60–90 seconds between rounds. Great work — you've completed the full Legs Power workout!