One leg weighted partial squat
Quadriceps - Glutes - Hamstrings
- Utilize a dumbbell, kettlebell, vest, or similar to add extra weight.
- Perform a partial squat with one leg while keeping the other elevated.
- Focus on maintaining balance to improve proprioception and work the stabilizing muscles.
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Skipping
Quadriceps ∙ Calves ∙ HipFlexors
Behind the leg clap push-ups
Triceps ∙ Quadriceps ∙ LowerChest ∙ UpperChest
Side split stretch
Quadriceps ∙ Hamstrings
Kettlebell snatch
Quadriceps ∙ Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Kettlebell femoral bridge
Glutes ∙ Hamstrings