Miners
Quadriceps
- Get into a squat position, with the back of your elbows resting on your knees.
- Extend your legs so that your hands move towards your feet.
- Return to the starting position to complete one repetition.
Sessions
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Assisted shotgun squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings
Double lunge and squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Assisted pistol squat
Quadriceps ∙ Glutes ∙ Hamstrings
Isometric squat
Quadriceps ∙ Glutes
Box jumps
Quadriceps ∙ Calves ∙ Tibialis ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lumbar