Knee flexion and extension
Quadriceps
- With the body slightly leaning forward.
- Bend and extend your knees repeatedly.
Sessions
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Double lunge and squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Behind the leg clap push-ups
Triceps ∙ Quadriceps ∙ LowerChest ∙ UpperChest
Explosive pistol squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings
Partial squat
Quadriceps ∙ Hamstrings ∙ Glutes
Kettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius