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

Forearms ∙ Biceps ∙ Triceps ∙ Anterior Deltoid ∙ External Rotators ∙ Lats

Specific Legs Warm-up

Beginner

Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ Hip Flexors

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Burpees

Burpees

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

Maldini squat

Maldini squat

Quadriceps ∙ Glutes

Back lunges

Back lunges

Quadriceps ∙ Glutes ∙ Hamstrings

Side split stretch

Side split stretch

Quadriceps ∙ Hamstrings

Advanced squat with elastic band

Advanced squat with elastic band

Quadriceps ∙ Glutes ∙ Hamstrings

Cobra stretch

Cobra stretch

Abs ∙ HipFlexors ∙ Quadriceps