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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Partial single leg squat

Quadriceps ∙ Hamstrings ∙ Glutes

One leg weighted partial squat

One leg weighted partial squat

Quadriceps ∙ Glutes ∙ Hamstrings

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Maldini squat

Quadriceps ∙ Glutes

Explosive pistol squat

Explosive pistol squat

Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings

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Hawaiian squat

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Behind the leg clap push-ups

Behind the leg clap push-ups

Triceps ∙ Quadriceps ∙ LowerChest ∙ UpperChest