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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Burpees

Burpees

Beginner

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

Quad stretch

Quad stretch

Beginner

Quadriceps

Burpee with pull-up

Burpee with pull-up

Intermediate

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

Kettlebell front lunges

Kettlebell front lunges

Intermediate

Quadriceps ∙ Hamstrings ∙ Glutes

Kettlebell back lunges

Kettlebell back lunges

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings

Squat

Squat

Beginner

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar