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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Isometric squat

Isometric squat

Beginner

Quadriceps ∙ Glutes

Jumping Jacks

Jumping Jacks

Beginner

Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid

Kettlebell swing

Kettlebell swing

Intermediate

Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius

Squat

Squat

Beginner

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar

Skaters

Skaters

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Calves ∙ Obliques

Deep squat

Deep squat

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings