| muscle: | Quadriceps, Hamstrings, Abductors, Glutes, Calves, Adductors |
|---|---|
| auxiliary muscles: | Shins, Lower Back |
| required: | Bench / Stool |
| optional: | Dumbbells (2), Weight Cuffs, Kettlebell, Dumbbell, Kettlebells (2) |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Quadriceps, Calves, Glutes |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Hamstrings, Lower Back |
| required: | Nothing |
| optional: | Weight Cuffs, Dumbbells (2), Kettlebells (2) |
| level: | Hard |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Hamstrings, Glutes, Lower Back, Deltoids |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Triceps, Pectoralis Major |
| required: | Nothing |
| optional: | Dumbbells (2) |
| level: | Hard |
| type: | Strength |
| muscle: | Hamstrings, Adductors, Abductors, Glutes |
|---|---|
| auxiliary muscles: | Obliques, Lower Back |
| required: | Nothing |
| optional: | Fitness Mat, Seat, Weight Cuffs |
| level: | Normal |
| type: | Strength |
| muscle: | Quadriceps, Adductors |
|---|---|
| auxiliary muscles: | Calves, Abductors |
| required: | Fitness Mat / Stool / Towel / Bench |
| level: | Easy |
| type: | Plyometrics, Cardio |
| muscle: | Quadriceps, Hamstrings, Adductors, Abductors, Glutes |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Obliques, Calves, Lower Back |
| required: | Medicin Ball |
| level: | Normal |
| type: | Plyometrics, Cardio |