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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Double lunge and squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Elbow supported partial front split
Hamstrings ∙ HipFlexors ∙ Glutes ∙ Lumbar ∙ Quadriceps
Partial repetitions to front split
Hamstrings ∙ HipFlexors ∙ Quadriceps
Kettlebell thrusters
Quadriceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ Serratus ∙ Triceps ∙ UpperTrapezius
Kettlebell front lunges
Quadriceps ∙ Hamstrings ∙ Glutes
Burpee with pull-ups
Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps