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

Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps

Specific Legs Warm-up

Beginner

Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves

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Kettlebell ballistic row

Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius

Partial repetitions to front split

Partial repetitions to front split

Hamstrings ∙ HipFlexors ∙ Quadriceps

Kettlebell devil press

Kettlebell devil press

Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Serratus ∙ UpperTrapezius

Lunges

Lunges

Quadriceps ∙ Glutes ∙ Hamstrings

Assisted squat

Assisted squat

Quadriceps ∙ Glutes ∙ Hamstrings

High bar squat

High bar squat

Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Lumbar