NIGHTWING Training Part One: Explosive Legs Day | Batman Workout Series

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NIGHTWING Workout | Part One: Explosive Leg Day | Batman Training Series
Check out the full post with the leg-day routine here: www.thebioneer.com/nightwing-w...
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The great Wired video: • Why It's Almost Imposs...
In this video, I discuss how to build powerful, explosive legs along with the necessary flexibility and balance in order to parkour, trick, and leap around like Nightwing.
This is part one of a three-part series. As we go, I'll be looking at the other components of an effective Nightwing-style calisthenis routine and improving my own abilities (hopefully!) along the way. As you can see from the video, I'm pretty rusty when it comes to flips! (And wasn't great to begin with...)
In this post, I'll be talking about the best technique for jumping, how to improve flexibility for parkour and explosiveness, and how to overcome some imbalances and weaknesses - such as quad dominance.
Disclaimer: Please don't attempt flips unless you have someone to spot and a decent crash mat. The best way to learn? Go to a gymnastics class, find a foam pit, and speak to someone who knows what they're talking about - that is also what I will be doing!
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31 мар 2019

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Комментарии : 229

@yasirisrar5493 5 лет назад

damian training; climb a mountain at age 3 with a broken arm and swim 30 miles to deathstrokes layer

@yasirisrar5493 5 лет назад

@Yash Gaur sorry bruh 😊

@amazing4867 4 года назад

He was 4 or 5 not 3

@alphatrusbensiii8381 4 года назад

Yasir Israr you gotta love fictional character feats

@daviddolfin4112 5 лет назад

Never clicked anything faster in life.

@iliyanzhel8004 5 лет назад

Same, this is what I've been searching for my whole life

@TheBioneer 5 лет назад

Thanks guys! Hope it delivered :-D Hopefully, the rest of the series too!

@francovallejos6999 5 лет назад

same bro, i wasn't even subscribed to this channel but i read the tittle and hit the button of subcription

@rammuertoanimations4664 5 лет назад

1:25 - That's actually a legit crime fighting move, Nightwing would be proud

@jorgecampos9801 3 года назад

I am 2 years later. But I can still demand a Nightwing ass workout, that is what we need

@murilo9992 3 года назад

Nightwing has the most badass back muscles ever!

@jayfraser4785 5 лет назад

Clicked away from the video I was watching to come straight to this one. Excellent video dude.

@TheBioneer 5 лет назад

Awesome :-D

@a.lame.username. 5 лет назад

Ha! Me too 👍

@Alex-yr8iy 5 лет назад

When it comes to training , you're the best at it

@TheBioneer 5 лет назад

Thanks Man! There are definitely lots of people who have me beat though! I'm working on it :-D

@Alex-yr8iy 5 лет назад

@@TheBioneer just keep working , ur my second motivation and also I'm 14 and really wanna lose weight and get ultra instinct and u are motivating me everyday thanks for everything :)

@CH-ii5ih Год назад

I've been trying to get in to shape for a nightwing cosplay (And because I like working out. It gives me a functional goal). Now I've found this and thought "I'm going to be so sore"

@halloweye4613 5 лет назад

I have been waiting for this day! Thank you so much!

@jordanhahn9886 5 лет назад

Been waiting for these nightwing vids since you first announced it. Thanks a ton! It was great and I look forward to the other parts of his training. Keep your content coming :)

@molyhayes5335 5 лет назад

I’ve been waiting for this series

@adamsteenson 5 лет назад

Such an amazing video! Can't wait for the rest!

@crounos2 5 лет назад

I've been waiting for this! As usual your videos are very entertaining and informative, keep up the great work!👌

@yaboijoel517 5 лет назад

I've been waiting for this video for a long time, love your content.

@Super_BeastGirl 3 года назад

Your videos always have so much information!! I love it

@tanzo619 5 лет назад

Your videos are unparalleled! From the in depth information and attention to detail to the awesome visuals. seriously everything is just fantastic! Thank you for all the hard work you put into these ! I’m a fan for life !

@jeremycalcote4655 5 лет назад

Been waiting for this one!!

@goosewaynebatmanneedsanalf5270 5 лет назад

Been here since your Batman training video and I still appreciate that you are the only channel I’ve found that uses science to explain why something works and keeps it fun with superhero based workouts and exercises.

@kaeabercic9393 Год назад

I'd recommend Jaxblade, another channel that infuses fiction with real life science etc.

@SunBearerofEl 5 лет назад

Honestly my favourite video now. Thank You so much

@balasabasrolandovictor1348 5 лет назад

Hi sir, I really love your videos and I think that people are really missing your very passionate and exellent style of making videos, so I hope that you continue making awesome videos and try putting more "categories" in your description so that people who are surfing in youtube will notice your awesome videos. Keep it up, sir!

@SeCtioNZzEcHO 5 лет назад

Love the analysis dude! Nice Parkour focus 😊

@danielfalto-arjona4926 4 года назад

I love Nightwing so much. Got a workout shirt that always gets me pumped for working out. Also, love your content man!

@dipheadcam 5 лет назад

YES! I’VE BEEN WAITING SO LONG! ITS BEEN WORTH THE WAIT

@CalmBluFire 5 лет назад

Thanks for this video! I've much of my own personal style in common with Nightwing and have been trying to fully develop skills similar to his. This has helped, I am grateful.

@raed6994 5 лет назад

Yes!! I’ve been waiting for this one! Great job

@TheBioneer 5 лет назад

Thanks! :-D

@HardcoreNaturalFitness 5 лет назад

Next THANOS TRAINING how he got jacked😂😂😁

@ethanking4954 5 лет назад

First step be 10'5

@SSJLayneYT 4 года назад

Naveen Chaurasiya he was born jacked

@michaellind1281 4 года назад

Everyday is Forearm Day. Look at his preportions, his forearms are the same size(if not bigger) than his upper arms.

@mostafasoliman5285 4 года назад

Easy love a skeleton and find the infinity gauntlet

@SuperBlizzard77 3 года назад

How to get the jacked chin... 🤣

@balotri1516 Год назад

Subscribed. This dude is awesome

@ponderosabones7803 5 лет назад

Been waiting for this video for a long time. I appreciate you!

@TheBioneer 5 лет назад

Thank man, back at you!

@ReBStreetWise 5 лет назад

Nice content mate!!👊🏽✅ very informative💯

@kennyjames3016 5 лет назад

Your videos are perfect for my "Train to be Batman" goal!! Keep it up bro 👍👍

@UDGMTVLINK 4 года назад

Very good job on the channel. 💯

@docsavagefan2795 5 лет назад

Thanks so much. Your videos have motivated me to get into exercising on a daily basis. Seeing you working out motivates me to work out. I’ve also started meditating for 15 to 20 minutes a day. Great channel thanks again.

@texasbrotherbear6863 5 лет назад

Awesome video like always

@iamSeanBrowne 5 лет назад

Awesome stuff - thanks Bioneer :)

@CleanAndJerk80 5 лет назад

Thank you for putting this up 👌

@evan5163 5 лет назад

This is awesome you need to write a book about this it helps so much

@johncasas5908 2 года назад

Love your channel. I’m 50 starting late and probably lifting a lot lighter, but hey, there is no better time than the present.

@arturolievano1350 5 лет назад

Love your sense of humour man. Actually I'm pre-producing a Batman series of Shadow of The Bat and all your vids have given me a lot of background for the Bat-Kun-do action scenes. Cheers man, amazing channel.

@hulkeverydaybeastx9212 5 лет назад

Great video man

@lifesgreat4617 5 лет назад

Please continue this series.

@henribehrendt9611 5 лет назад

Absolutly amazing Video. I found your channel a few weeks ago and i absolutly love the scientific and practical advice you give while embracing your inner nerd! A little detail to consider: If you look in the Video at 13:43 you can see that in the dinamic streches the heel of your backleg lifts off the ground and your head dips down. If you keep your entire foot planted on the ground and your upper body straight you will feel the stretch in your kneebackside. also if you want too stretch the same movement stationary you can use a rope around your foot to to practically increase your armlenght (great for kicking), a little trick i learn in martial arts.

@Chris-qv5mc 5 лет назад

I love these well researched and unique work outs you create! If you keep your training fresh, you’ll never tire of it. Thanks again and keep the gains coming! 💪🏻

@TheBioneer 5 лет назад

Thanks a lot :-D 20+ years and still not bored yet!

@FranzStFleur 5 лет назад

FINNALLLLLYYYY I can't watch it now but I will after the gym.

@Saroj_Tmg007 3 года назад

Thanks dude

@KeepMovingForwardAlways983 4 года назад

On those pistol jumps I would recommend that you bring your knee up like your bounding for sprinting. Because sprinting is pretty much a series of jumps. I love your videos man, it’s a shame your only at 100K viewers but when your educating I hate to say it your not going to get a whole lot of recognition because most don’t want to learn or can understand this. But I’m a lifer for this channel keep them coming please, plus I really appreciate your commitment to improving mankind with you knowledge and education, thank you so much again. ✌🏾

@ReviewBrew 5 лет назад

You have mastered the back-flip-punch technique. Seems like something that would be useful when fighting multiple bad guys.

@acidzoodoo 5 лет назад

Great series man, keep up. Topic recommendation: BFR training

@Trexis1337 5 лет назад

Very interesting!

@resurrectedstarships 5 лет назад

Start slower on them dang flips, let your buddy support you LOL - hey man I love how you show some humility in what you try to do instead of trying to trick us into thinking you are badass ALL the time. Great thing about batman and nightwing, unlike other superheros, they are humans that had to work at it to be badass, just like you, which is more badass! Peace! RAWWRR!

@resurrectedstarships 5 лет назад

I'm starting a new channel something like yours this summer, but with lightsabers, I'm watching your channel for research :D Hope I can find some friends like you to train with.

@hinakhodiyara5575 5 лет назад

Very Cool. Worth the wait :)

@TheHammerOfRogues 5 лет назад

Nice, I have collapsed arches so I'm gonna have at look at the hyper arch stuff :) cheers.

@Broken-xi5io 3 года назад

Sweet backflip punch on Nathan, 😂😂

@kristijandanov8721 5 лет назад

I waited for this a long time ago

@scottiusmaximus4298 5 лет назад

I knew a guy who was 305 pounds, and had a big pot belly. But he did backflips with ease. Later on, I realized how powerful he was when I saw him do 375lb clean and jerk during a workout, with pretty good form.

@Rtmmms 3 года назад

Yeah you can never really tell how strong big guys like that are lmao, there’s lots that are slow but I have seen some overweight dudes that are both strong and decently agile

@tokyomoon7415 5 лет назад

Red hood next thanks man love your content

@ramgiuseppefrancesco7320 5 лет назад

You granted my request from a comment I posted on one of your videos some time ago, and now you’ve gotten my lifetime subscription and patreon support. Prepare also for more subscribers to come from weekly recommendations I’ll make to everyone I know! 😄 🙏🏾

@TheBioneer 5 лет назад

Thank you so much! For the patreon and for the suggestion :-D Hope the series delivers!

@cdoedayn 5 лет назад

This video was so damn fun to watch

@TheBioneer 5 лет назад

Thanks! :-D

@Disavowedagent47 4 года назад

Have started working out like this will give you and update when I finish on Feb 29. Starting tonight 11-2-19

@wander2403 4 года назад

Ward

@donnie1238 3 года назад

Love night wing A lot!!!

@JL-fp1oe Год назад

I’m just watching this so I get nightwing’s cake.

@johnrambo4259 2 года назад

Great video as always I've never been about to do hand stands, back flips, or cart wheels 😂

@mustachejoe9344 5 лет назад

But what kind of excersise should my Batdog do?

@TheBioneer 5 лет назад

Fetching batterangs!

@inspobitch1170 5 лет назад

this is so cute im crying imagining a tiny dog in a batcostume fetching bataranhs

@jeangentry6656 4 года назад

chasing bad guys. train him/her like a police dog.

@mimiate1329 5 лет назад

An intuitive aptitude series would be great to have just suggestion though 🙂

@SkinsAndStrings88 5 лет назад

you're telling me not to OVERTHINK it... but that's what you just made me do... LoL ...great Batman series btw.. keep it up

@McDoodle44 5 лет назад

I checked Chongs website and his videos (especially the interview with the famous dunker Kadour Ziani), yet still don't understand his method really. A video about it would be really awesome!

@theboltthrower8661 5 лет назад

What is your height and weight, you look heavy but you´re fast and agile....

@500Cortex 5 лет назад

I remembered he's 5'8"

@Theoanim 5 лет назад

hes quite lean, perfect for acrobatics. lean and powerful

@MasturbaterPlaysMC 5 лет назад

@@rando5673 rrly

@Oly1y 5 лет назад

@@rando5673 what about dancers? They try to stay really light

@manuelvillarreal8983 5 лет назад

You did a video about yourself!! Nice one man.

@TheBioneer 5 лет назад

Haha thanks!

@thewolfofwaterloo 2 года назад

6:22 Who else is waiting for the video titled "When is a phone too slippy"? XD Awesome content dude. Really motivating.

@HariOmRadhaKrishna Год назад

Eskrima-Kali-Arnis is NIghtwings' main training workout. Single Stick, Double Stick & Espada Y Daga. E-K-A training increases: speed, agility, strength, distancing, timing, spacial awareness, coordination, fighting skills, etc...

@Apollo2198 5 лет назад

I never know why you only have 37k subscribers. This is at least 200k content

@sunnybalboa1 5 лет назад

It's 82k man.

@mimiate1329 5 лет назад

Fast and Furiois driving skills training would be great 🙂

@discipleaj 4 года назад

Hi, these are awesome videos. One (main) problem i have is having had chronic compartment syndrome in both tibialis anteriors. Having had a fasciotomy in both legs to try and correct this all the way back in 2006, to this day I still suffer somewhat and I feel this is always holding me back in sports and many other physical endeavours. It's affected me so much that when I took up martial arts again (MMA and later Muay Thai) I was concerned that my lower legs just wouldn't be able to handle it or be more prone to damage during shin on shin contact (checking kicks or landing them etc.). My legs used to be sore obviously but I always held back through fear of having a horrific injury, maybe it was just my mind was in the wrong place??? What advice would you give go someone like me who wants to get back into fitness and martial arts again. I have always found calisthenics to have given me the best advantage in martial arts when building strength and ensuring tendons and such are stronger with respect to my own bodyweight, I've always tried to build a solid base before even thinking about adding additional weight to my frame by overloading the muscles from heavy weight training. I would really appreciate any advice you can offer on the lower limb situation. Many thanks.

@Rustyhound-Cartoons 5 лет назад

Watching him use the leg press while fully extending his legs has got to be the most terrifying thing I've seen all week

@aanler 4 года назад

What about weighted jump rope for calves? Good calf workout, fantastic cardio and activates the posterior chain + shoulder girdle and forearms.

@myjciskate4 5 лет назад

Who has better legs, Batman or Nightwing? I’d say Batman has more strength and power, but Nightwing has more explosion, multidirectional quickness, and vertical leap which translates more to fighting and combat. You should also check out Paul Fabrtiz from PJF performance if you want more vertical Jump info.

@desahnwelch5305 5 лет назад

You should do a Red Hood workout as well! That would be really cool!

@vitoratio2718 5 лет назад

Red Hood is literally just Nightwing with guns.

@charlesgolden6520 5 лет назад

@@vitoratio2718 not exactly

@noonespecial6938 5 лет назад

@Deshaun Welch Really hope he does!

@noonespecial6938 5 лет назад

@David Red Hood is more of a hybrid between Batman and Nightwing, leaning more towards Batman though in terms of training I'd say.

@someguy2994 3 года назад

@@charlesgolden6520 He's better than Nightwing when it comes to martial arts and parkour actually

@mimiate1329 5 лет назад

I hope you could make time for an escapogy Harry Houdini series. No pressure though 🙂

@stevenhewes1990 5 лет назад

How I developed the ability to do flips and tricking a body weight of 96kg at a height of 172cm. Upper/Lower Split 4 days a week. I will skip the upper body strength training. Monday - Intensity Day. Squat Variation 1-2x1 @90% 1RM super setted with Box Jumps Squat Variation 5x8-12 Romanian Deadlifts or GHRs 5x8-12 Ab Wheel 5x20 Friday - Explosive Day. Box Squat 8-12x2 week 1 40%, week 2 45%, week 3 50%. Squat Variation 5x8-12 Romanian Deadlifts or GHRs 5x8-12 Ab Wheel 5x20 20-30 minutes of tricking practice a day. Low intensity, high frequency is my approach to any skill training. Akin to the Russian method. I do the same thing with gymnastic movements, jujitsu, boxing, Krav Maga etc. I also have 2 go to sprint w/o. My main one is 8x100m for 2 weeks. 8x200m for 2 weeks. 8x400m of 2 weeks. 8x800m for 2 weeks. Then recommence at the beginning when you’ve finished the final wave you start the next week again. This is normally in my routine at least once a week. I also like to throw in hill sprints for a few weeks at a time. This is a no Brainer. Sprint from the bottom of the hill, to the top. Walk back down and then recommence. I did a whole lot of other stuff during the week as well.

@samudrasen8253 5 лет назад

Rather than regular squats box squats will help more in increasing the jumping power

@chatsofopportunity 3 года назад

What about the neck? Is there some hidden gems in neck exercises . IV bin watching all you're core and back videos 😁 high praise sir

@starkiller258 5 лет назад

Can you do a Rocky 4 Training video?

@AdamPreset 5 лет назад

Great video. New camera? Or is the interior lighting just really good?

@TheBioneer 5 лет назад

Same set up! But yeah think the lighting worked nicely this time :-D

@thegtc8928 5 лет назад

Got here early again, and still don't know what to type.

@TheBioneer 5 лет назад

You nailed it 😎

@aaabbb-pg2zk 3 года назад

Riley Smith who has a 50 inch vertical is a quad dominate jumper though! He is a right left 2 foot jumper! Search for him he is a football athlete!

@Hatchy_Auto_Engineering 2 года назад

I changed glute bridges to dead lifts at 90 1rm. Been doing this for a year now, I kill my legs everytime, and they just keep getting stronger and faster

@MrJohnNinja 5 лет назад

Hi Adam, Great job on the Night Wing series! When looking at all the leg exercises at the end of the post, do you recommend all those exercises in one workout? Seems like a heck of a lot set/reps in one session. If yes, how many days rest would recommend between sessions. On a different, and related note, for strength training some teachers recommend a 5 minute rest

@MrJohnNinja 5 лет назад

(Got cut off) between sets. Any thoughts on that much time between sets? Thanks!! John R

@eliezermelendez4417 5 лет назад

do a video about the program super squats

@crystalriggs7880 5 лет назад

Dude plz do conan really big+still really aesthetically built

@kodiharvill 5 лет назад

Great video as always! Can you make a video on nathan drake?

@mimiate1329 5 лет назад

Will you make a training program to be a great mentalist? BTW great training programs you have a very systematically scientific logical program that will certainly changr your life for the best.KUDOS 🙂🙂🙂

@cianwalsh4458 5 лет назад

To be fair that punch was nightwing-esk

@TheBioneer 5 лет назад

Haha! I am training Nathan to be ready for anything!

@erenerikci3263 5 лет назад

If you do calf jumps with straight legs, are you not likely to hurt your knees. That's because if you were to bend your knees slightly, your quads take some of your weight to relieve your knees.

@manuelvillarreal8983 5 лет назад

Loved the video, I would like to know your opinion on which one would you prioritize first in order to emulate nightwing more effectively, strength or the gymnastic side. I personally would think the gymnastic side first since that is what he was doing before he was nightwing but from your experience of actually doing it, did you find that your muscles helped you more or get in your way?

@chippomippo5138 5 лет назад

Imo, technique should go first, then improve your technique with more phisique

@TheBioneer 5 лет назад

Excellent Q! Actually, I used to do pretty much your standard bodybuilding regime. You are right that strength helped but it has also hindered a little - things like planche and handstand I'm able to 'cheat' with strength but they're not correct at all. My planche attempts have bent arms for instance and the handstand is very unstraight. I'm working on fixing those things but decades of training has made me move a certain way. Back when I did more martial arts, rock climbing etc. I was way more nimble. My advice though is to do both simultaneously - if at all possible.

@Rustyhound-Cartoons 5 лет назад

You wanna focus on technique, while supplementing that with strength training. During the strength training, prioritize isometric training, rather than hypertrophy. This is because you wanna be focusing on increasing motor unit recruitment, rather than just getting swole. Think of the reason for building strength like this: There are two paths to reaching the top of a hill, one is a path of large stair steps, the other is a smooth incline. While they both lead to the same place, one is easier to ascend than the other. You wanna be adding strength to help optimize your technique and make it easier to reach your goal. But regardless, the technique needs to be there for you to even have a path to walk on in the first place. Coming from a former gymnast who's done double back layout, Shirai 1, Double twisting double back flip among various other flips.