Beginner

Knee flexion and extension

Quadriceps

Knee flexion and extension

With the body slightly leaning forward.
Bend and extend your knees repeatedly.

Sessions

Warm Up Routine

Beginner

Chest ∙ Dorsals ∙ Shoulders ∙ Trapezius ∙ Legs ∙ Rotators

Specific Legs Warm-up

Beginner

Quadriceps ∙ Legs ∙ Buttocks ∙ Hips ∙ Calves ∙ Abs

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Partial single leg squat

Partial single leg squat

Intermediate

Quadriceps ∙ Hamstrings ∙ Glutes

Hawaiian squat

Hawaiian squat

Intermediate

Quadriceps ∙ Hamstrings ∙ Glutes

Weighted strides

Weighted strides

Intermediate

Glutes ∙ Hamstrings ∙ Quadriceps

Airborne squat

Airborne squat

Intermediate

Quadriceps

Burpees

Burpees

Beginner

Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar

Side lunges

Side lunges

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings