Back lunges
Quadriceps - Glutes - Hamstrings
- Standing with your legs hip-width apart, perform a lunge by pivoting on the leg in front, so that your body moves backward.
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Explosive weighted squats
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps
Push-ups plank with alternating leg raises
LowerChest ∙ Triceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Barbell assisted posterior chain stretch
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar
Kettlebell high pull
Quadriceps ∙ Biceps ∙ UpperTrapezius ∙ Glutes ∙ Hamstrings
Seated glute stretch
Glutes