Intermediate
Weighted strides
Glutes - Hamstrings - Quadriceps
- Utilize dumbbells, a kettlebell, a weight vest, or similar to add extra weight.
- Take a lunge step forward until you reach 90 degrees.
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L front pull to inverted pull
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms ∙ Hamstrings ∙ Glutes
Advanced squat with elastic band
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
Push-up plank with alternating arm and leg lifts
Beginner
Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lumbar
One leg weighted partial squat
Beginner
Quadriceps ∙ Glutes ∙ Hamstrings
Explosive pistol squat
Advanced
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings
Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius