Back weighted strides
Hamstrings - Glutes - Quadriceps
- Utilize dumbbells, kettlebells, weighted vests, or similar to add extra weight.
- Perform lunges by pivoting on the leg that remains in front, so that the movement of your body is backward.
Sessions
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Upper-body rotation
Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Lunges
Quadriceps ∙ Glutes ∙ Hamstrings
Partial squat
Quadriceps ∙ Hamstrings ∙ Glutes
Bulgarian squat
Quadriceps ∙ Glutes ∙ Hamstrings
Maldini squat
Quadriceps ∙ Glutes
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius