Explosive weighted squats
Calves - Glutes - Hamstrings - Lumbar - Quadriceps
- Utilize a dumbbell, kettlebell, weighted vest, or similar to add extra weight and perform a squat, lowering to 90 degrees and explosively jumping back up.
Sessions
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Lunges
Quadriceps ∙ Glutes ∙ Hamstrings
Straddle swings
Triceps ∙ AnteriorDeltoid ∙ Lumbar ∙ UpperChest ∙ LowerChest
Side split stretch
Quadriceps ∙ Hamstrings
Back bridge in shoulder extension
Lumbar ∙ ExternalRotators ∙ Glutes ∙ Hamstrings ∙ LowerTrapezius ∙ RearDeltoid
Single leg box step-ups
HipFlexors ∙ Glutes ∙ Hamstrings ∙ Quadriceps
Kettlebell row
Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius ∙ Lumbar