| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Adductors |
| required: | Nothing |
| optional: | Backpack |
| level: | Easy |
| type: | Strength, Cardio |
Variations Of Prisoner Squat
| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Obliques, Adductors, Abductors, Calves |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Hamstrings, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Biceps, Adductors, Hand Flexors, Serratus Anterior, Trapezius, Lower Back, Deltoids, Rectus Abdominis |
| required: | Barbell |
| optional: | Squat Rack / Squat Stand |
| level: | Hard |
| type: | Strength |
| muscle: | Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Adductors, Lower Back |
| required: | Barbell / EZ Bar |
| optional: | Squat Rack / Squat Stand |
| level: | Hard |
| type: | Strength |
| muscle: | Hamstrings, Calves, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Shins, Obliques |
| required: | Nothing |
| optional: | Dumbbells (2), Kettlebells (2), Backpack, Weight Cuffs |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Quadriceps, Adductors, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Hamstrings, Abductors |
| required: | Nothing |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Hamstrings, Glutes, Quadriceps, Calves |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Adductors, Obliques, Abductors, Lower Back |
| required: | Nothing |
| optional: | Weight Cuffs, Dumbbell, Kettlebells (2), Dumbbells (2), Kettlebell |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Adductors, Abductors, Calves |
| required: | Nothing |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Hamstrings, Abductors, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Adductors, Lower Back |
| required: | Nothing |
| optional: | Fitness Mat, Backpack |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Trapezius, Lower Back, Adductors, Deltoids, Glutes |
| required: | Dumbbell / Kettlebell / Backpack / Medicin Ball |
| level: | Normal |
| type: | Strength |