| muscle: | Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Adductors, Lower Back |
| required: | Exercise Ball, Dumbbells (2) / Kettlebells (2) |
| optional: | Backpack |
| level: | Hard |
| type: | Strength |
Variations Of Zercher Squat
| muscle: | Quadriceps, Hamstrings, Adductors, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Abductors |
| required: | Barbell |
| optional: | Squat Rack / Squat Stand |
| level: | Hard |
| type: | Strength |
| muscle: | Glutes, Quadriceps, Calves, Hamstrings |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Adductors, Obliques, Abductors, Lower Back |
| required: | Nothing |
| optional: | Dumbbells (2), Kettlebells (2), Dumbbell, Kettlebell, Weight Cuffs |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Adductors, Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Abductors, Lower Back |
| required: | Kettlebells (2) / Backpack / Dumbbells (2) / Drink Crate / Medicin Ball / Kettlebell / Dumbbell |
| level: | Hard |
| type: | Strength |
| muscle: | Quadriceps |
|---|---|
| auxiliary muscles: | Hamstrings, Glutes |
| required: | Nothing |
| optional: | Backpack |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Lower Back, Hamstrings, Adductors |
| required: | Nothing |
| level: | Normal |
| type: | Strength - isometric |
| muscle: | Hamstrings, Calves, Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Obliques, Shins |
| required: | Nothing |
| optional: | Weight Cuffs, Dumbbells (2), Kettlebells (2), Backpack |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| 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, Abductors, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Adductors, Lower Back |
| required: | Nothing |
| optional: | Fitness Mat, Backpack |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Adductors, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Abductors, Lower Back, Hamstrings |
| required: | Nothing |
| level: | Normal |
| type: | Strength, Cardio |