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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Double lunge with burpee and pull-up

Double lunge with burpee and pull-up

Intermediate

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

Side lunges

Side lunges

Intermediate

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Explosive bulgarian squat

Explosive bulgarian squat

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Bulgarian squat

Bulgarian squat

Intermediate

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Partial single leg squat

Partial single leg squat

Intermediate

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Explosive squat

Explosive squat

Intermediate

Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes