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 unders with jump rope
Abs ∙ Calves ∙ Forearms ∙ Lumbar ∙ Quadriceps ∙ Tibialis
Kettlebell back lunges
Quadriceps ∙ Glutes ∙ Hamstrings
Kettlebell thrusters
Quadriceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ Serratus ∙ Triceps ∙ UpperTrapezius
Explosive weighted squats
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps
Back lunges
Quadriceps ∙ Glutes ∙ Hamstrings
Box jumps
Quadriceps ∙ Calves ∙ Tibialis ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lumbar