Intermediate
Skaters
Quadriceps - Glutes - Hamstrings - Calves - Obliques

- Standing on one leg.
- Perform a lateral jump and land with the opposite leg, cushioning the landing.
- Repeat to the other side to complete one repetition.
You may also like

Tucked flag
Intermediate
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Obliques ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Single leg femoral bridge with kettlebell
Intermediate
Glutes ∙ Hamstrings

Back weighted strides
Intermediate
Hamstrings ∙ Glutes ∙ Quadriceps

Negative flag
Advanced
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Obliques ∙ UpperChest ∙ UpperTrapezius

Bulgarian weighted squats
Intermediate
Quadriceps ∙ Hamstrings ∙ Glutes

Femoral bridge with elevation
Beginner
Glutes ∙ Hamstrings