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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Face Up Leg Stretch

Face Up Leg Stretch

Beginner

Quadriceps ∙ HipFlexors

Knee extension on the floor

Knee extension on the floor

Beginner

Quadriceps

Kettlebell snatch

Kettlebell snatch

Intermediate

Quadriceps ∙ Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ UpperTrapezius ∙ Serratus

Explosive weighted squats

Explosive weighted squats

Intermediate

Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps

Squat

Squat

Beginner

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar

Partial squat

Partial squat

Beginner

Quadriceps ∙ Hamstrings ∙ Glutes