-
cossack squat
- Repeat 6 - 12 x
- Sets 4 x
-
Squat pulse (x4)
- Repeat 6 - 12 x
- Sets 4 x
-
Lateral bound
- Repeat 6 - 12 x
- Sets 4 x
-
Reverse lunge with twist
- Repeat 6 - 12 x
- Sets 4 x
-
Forward lunge twist
- Repeat 6 - 12 x
- Sets 4 x
-
Single leg bent calf raise
- Repeat 6 - 12 x
- Sets 4 x
-
Knee hug to calf raise
- Repeat 6 - 12 x
- Sets 4 x
-
Squat hold calf raise
- Repeat 6 - 12 x
- Sets 4 x
-
Squat w. calf raise
- Repeat 6 - 12 x
- Sets 4 x
-
Outer thigh triangle
- Repeat 6 - 12 x
- Sets 4 x
-
Single leg hip thrust
- Repeat 6 - 12 x
- Sets 4 x
-
Kneeled kickback
- Repeat 6 - 12 x
- Sets 4 x
-
Seated calf raise
- Repeat 6 - 12 x
- Sets 4 x
-
Squat & knee kick
- Repeat 6 - 12 x
- Sets 4 x
-
Side lunge march
- Repeat 6 - 12 x
- Sets 4 x
-
Punching squat
- Repeat 6 - 12 x
- Sets 4 x
-
Back & forth jump squat
- Repeat 6 - 12 x
- Sets 4 x
-
Bouncing squat (x3)
- Repeat 6 - 12 x
- Sets 4 x
-
Half squat
- Repeat 6 - 12 x
- Sets 4 x
-
Backward lunge
- Repeat 6 - 12 x
- Sets 4 x
-
Calf raise
- Repeat 6 - 12 x
- Sets 4 x
-
Good morning
- Repeat 6 - 12 x
- Sets 4 x
-
Forward to reverse lunge
- Repeat 6 - 12 x
- Sets 4 x
-
Stiff leg deadlift
- Repeat 6 - 12 x
- Sets 4 x
Muscles
hamstrings
quads
glutes
core
calves
back