| muscle: | Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Trapezius, Quadriceps, Hand Flexors, Lower Back, Calves, Hand Extensors, Teres Muscles, Latissimus Dorsi, Deltoids |
| required: | Dumbbell / Kettlebell / Backpack / Medicin Ball |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Latissimus Dorsi, Teres Muscles |
|---|---|
| auxiliary muscles: | Biceps, Hand Flexors, Pectoralis Major, Trapezius, Lower Back, Deltoids |
| required: | Barbell |
| level: | Hard |
| type: | Strength, Plyometrics |
| muscle: | Calves, Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Triceps, Hand Flexors, Lower Back, Deltoids, Rectus Abdominis, Adductors |
| required: | Jump Rope |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Plyometrics, Cardio |
| muscle: | Deltoids, Hamstrings, Trapezius, Lower Back |
|---|---|
| auxiliary muscles: | Quadriceps, Triceps, Hand Flexors, Glutes, Hand Extensors, Teres Muscles |
| required: | Kettlebell / Dumbbell |
| level: | Hard |
| type: | Strength, Plyometrics |
| muscle: | Hamstrings, Glutes, Calves, Quadriceps |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Adductors, Abductors, Obliques, Lower Back |
| required: | Nothing |
| optional: | Kettlebell, Weight Cuffs, Dumbbells (2), Kettlebells (2), Dumbbell |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Obliques, Quadriceps, Hamstrings, Glutes, Rectus Abdominis |
|---|---|
| auxiliary muscles: | Triceps, Lower Back |
| required: | Nothing |
| optional: | Seat, Bench, Stool |
| level: | Hard |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Glutes, Calves, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Shins, Adductors, Abductors, Lower Back |
| required: | Bench |
| optional: | Weight Cuffs, Dumbbells (2) |
| level: | Normal |
| type: | Plyometrics, Cardio |
| muscle: | Calves, Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Shins |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Normal |
| type: | Plyometrics, Cardio |
| muscle: | Deltoids, Trapezius |
|---|---|
| auxiliary muscles: | Abductors, Lower Back, Glutes, Quadriceps, Biceps, Hamstrings, Hand Flexors, Adductors |
| required: | EZ Bar / Barbell / Dumbbells (2) |
| level: | Hard |
| type: | Strength, Plyometrics |
| muscle: | Quadriceps, Hamstrings, Adductors, Calves, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Obliques, Abductors, Shins |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Plyometrics, Cardio |