| muscle: | Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Trapezius, Quadriceps, Lower Back, Hand Flexors, Hand Extensors, Teres Muscles, Calves, Latissimus Dorsi, Deltoids |
| required: | Dumbbell / Kettlebell / Backpack / Medicin Ball |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Rectus Abdominis, Obliques, Lower Back |
|---|---|
| auxiliary muscles: | Deltoids, Hamstrings, Hand Flexors, Hand Extensors, Glutes, Trapezius, Quadriceps |
| required: | Dumbbell / Dumbbells (2) / Kettlebell / Kettlebells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Trapezius, Deltoids |
|---|---|
| auxiliary muscles: | Hamstrings, Latissimus Dorsi, Glutes, Lower Back, Rectus Abdominis, Obliques, Quadriceps |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |