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