| muscle: | Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Calves, Teres Muscles, Deltoids, Hand Flexors, Quadriceps, Hand Extensors, Latissimus Dorsi, Trapezius |
| required: | Dumbbell / Kettlebell / Medicin Ball / Backpack |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Quadriceps, Hamstrings, Calves, Glutes |
|---|---|
| auxiliary muscles: | Triceps, Hand Flexors, Lower Back, Deltoids, Rectus Abdominis, Adductors |
| required: | Jump Rope |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Plyometrics, Cardio |
| muscle: | Quadriceps, Hamstrings, Calves, Glutes |
|---|---|
| auxiliary muscles: | Shins |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Normal |
| type: | Plyometrics, Cardio |
| muscle: | Deltoids, Hamstrings, Trapezius, Lower Back |
|---|---|
| auxiliary muscles: | Triceps, Quadriceps, Hand Flexors, Hand Extensors, Glutes, Teres Muscles |
| required: | Kettlebell / Dumbbell |
| level: | Hard |
| type: | Strength, Plyometrics |
| muscle: | Quadriceps, Hamstrings, Adductors, Calves, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Obliques, Abductors, Shins |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Plyometrics, Cardio |
| muscle: | Glutes, Quadriceps, Hamstrings, Calves |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Lower Back, Obliques, Adductors, Abductors |
| required: | Nothing |
| optional: | Kettlebells (2), Dumbbell, Kettlebell, Weight Cuffs, Dumbbells (2) |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Calves, Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Abductors, Shins, Lower Back, Adductors |
| required: | Bench |
| optional: | Dumbbells (2), Weight Cuffs |
| level: | Normal |
| type: | Plyometrics, Cardio |
| muscle: | Quadriceps, Hamstrings, Glutes, Rectus Abdominis, Obliques |
|---|---|
| auxiliary muscles: | Triceps, Lower Back |
| required: | Nothing |
| optional: | Stool, Seat, Bench |
| level: | Hard |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Calves, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Lower Back, Deltoids, Hamstrings, Adductors, Abductors |
| required: | Nothing |
| optional: | Dumbbells (2), Weight Cuffs |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Quadriceps, Hamstrings, Adductors, Abductors, Glutes |
|---|---|
| auxiliary muscles: | Pectoralis Major, Lower Back, Deltoids |
| required: | Bench |
| optional: | Weight Cuffs |
| level: | Normal |
| type: | Plyometrics, Cardio |