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

Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps

Specific Legs Warm-up

Beginner

Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves

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Kettlebell swing

Kettlebell swing

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

Quad stretch

Quad stretch

Quadriceps

Double lunge with burpee and pull-ups

Double lunge with burpee and pull-ups

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

Explosive squat

Explosive squat

Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes

Double lunge and squat

Double lunge and squat

Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Kettlebell ballistic row

Kettlebell ballistic row

Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius