* Stretching exercises are not included in this list!

Warm Up Exercises

Jump Squat / Straddle Jump On Bench

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Abductors, Glutes, Calves, Adductors, Quadriceps
auxiliary muscles:Shins, Lower Back
required:Stool / Bench
optional:Kettlebell, Dumbbell, Kettlebells (2), Dumbbells (2), Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Bent Over Trunk Rotation

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Obliques
auxiliary muscles:Rectus Abdominis, Hamstrings, Adductors, Glutes
required:Nothing
level:Easy
type:Cardio
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Side Jumps

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Adductors
auxiliary muscles:Calves, Abductors
required:Stool / Towel / Bench / Fitness Mat
level:Easy
type:Plyometrics, Cardio
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Tuck Jump With Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Abductors, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Calves
required:Medicin Ball
level:Normal
type:Plyometrics, Cardio
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