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