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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Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Push-ups plank with alternating arm and leg lifts
Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lumbar
One arm kettlebell row
Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius
Double lunge and squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Side step abdominal plank
Abs ∙ Glutes
Sliding push-ups
Abs ∙ Lumbar ∙ UpperChest ∙ LowerChest ∙ Triceps