Explosive weighted lunges with change
Calves - Glutes - Hamstrings - Quadriceps

- Utilize dumbbells, kettlebells, weighted vests, or similar to add extra weight.
- Perform alternating jumping lunges, switching legs in the air.
You may also like

Kettlebell thrusters
Advanced
Quadriceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ Serratus ∙ Triceps ∙ UpperTrapezius

Behind the leg clap push-ups
Advanced
Triceps ∙ Quadriceps ∙ LowerChest ∙ UpperChest

Stand up pancake with twist
Intermediate
Glutes ∙ Hamstrings ∙ Lats ∙ Lumbar ∙ Obliques

Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Partial repetitions to front split
Intermediate
Hamstrings ∙ HipFlexors ∙ Quadriceps

Front Split
Advanced
Hamstrings ∙ HipFlexors ∙ Quadriceps