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