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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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Isometric deep squat
Quadriceps ∙ Glutes
Single leg femoral bridge
Glutes ∙ Hamstrings
Assisted squat
Quadriceps ∙ Glutes ∙ Hamstrings
Explosive switching lunges
Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Partial squat
Quadriceps ∙ Hamstrings ∙ Glutes