Exercises

The All Fours Squad Stretch is a stretching exercise that targets the quadriceps, hip flexors, and shoulders. It is a great way to improve flexibility and prevent muscle tightness. To perform the All...

The Assisted Prone Lying Quads Stretch is a stretching exercise that targets the muscles of the quadriceps (front of the thigh) and helps improve flexibility and mobility in the lower body. This stret...

The Backward Jump exercise is a plyometric exercise that helps improve explosiveness, agility, and coordination. It targets the lower body, including the muscles in the legs and glutes. Here are step...

The balance board exercise is a stability exercise that involves standing on a slightly raised, unstable platform called a balance board. This exercise helps to improve balance, coordination, and core...

The Band One Arm Single Leg Split Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. This exercise also helps to improve balance and stability. To perfo...

The Band Single Leg Split Squat is a variation of the traditional split squat that adds resistance with the use of a resistance band. This exercise targets the quadriceps, glutes, and hamstrings while...

The Barbell Bench Front Squat is a variation of the traditional front squat exercise that utilizes a bench to help with balance and control. To perform the Barbell Bench Front Squat, follow these st...

The Barbell Bench Squat is a compound exercise that primarily works the quadriceps, hamstrings, glutes, and lower back. It is a variation of the traditional squat that involves the use of a bench or b...

The Barbell Clean and Press is a compound exercise that targets multiple muscle groups, including the shoulders, upper back, core, and legs. It involves lifting a barbell from the floor to the shoulde...

The Barbell One Leg Squat, also known as the Single Leg Squat, is a challenging lower body exercise that targets the quadriceps, glutes, hamstrings, and core muscles. This exercise helps improve balan...

The Barbell Overhead Squat is a challenging full-body exercise that targets the legs, core, shoulders, and upper back. It requires balance, strength, and flexibility to perform correctly. To do a Bar...

The Barbell Side Split Squat is a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It also helps improve balance, stability, and core strength. To perform t...

The Barbell Single Leg Split Squat is a lower body strength exercise that targets the quadriceps, glutes, and hamstrings. It also helps improve balance and stability. To perform the Barbell Single Le...

The Barbell Split Squat is a challenging lower body exercise that targets the quadriceps, hamstrings, and glutes. It involves performing a lunge movement with the back foot elevated on a bench or box ...

The Barbell Squat (on knees) exercise is a variation of the traditional squat that involves kneeling on a padded mat with the barbell resting on your upper back and shoulders. This exercise targets th...

The Barbell Squat Jump Step Rear Lunge is a compound exercise that targets multiple muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. It combines the squat jump and ...

The Barbell Wide Squat is a compound exercise that primarily targets the quadriceps, hamstrings, glutes, and adductors. It also engages the core and lower back muscles for stabilization. To perform t...

The Chair Leg Extended Stretch is a simple yet effective stretch that targets the hamstrings and lower back. It can be done using a chair or any elevated surface. Instructions: 1. Start by sitting on...

Cycling (Outside) is a popular form of exercise that is not only great for cardiovascular health but also for toning leg muscles and improving overall fitness. Cycling outside can be a fun and enjoyab...

Cycling (Stationary) is a cardiovascular exercise that simulates riding a bike outdoors, but on a stationary bike machine. It is a low-impact workout that targets the muscles in the legs, including th...

The Dumbbell Goblet Squat is a lower body exercise that primarily targets the quadriceps, glutes, and hamstrings. It also engages the core muscles for stability and balance. This exercise is a variati...

The Dumbbell Single Leg Split Squat is a lower body strength exercise that targets the quadriceps, hamstrings, glutes, and calves. It also helps improve balance and stability. To perform the Dumbbell...

The Dumbbell Step-Up Lunge exercise is a compound exercise that targets the lower body muscles such as the quadriceps, hamstrings, and glutes. This exercise also engages the core muscles for stability...

The Dumbbell Step-Up Split Squat exercise is a unilateral lower body exercise that targets the quads, hamstrings, glutes, and calves. It also helps to improve balance and stability. To perform the Du...

The Dumbbell Supported Squat exercise is a variation of the traditional squat where an individual holds a dumbbell in each hand for added resistance and stability. This exercise targets the lower body...

The Farmers Walk exercise is a great strength training exercise that works your grip strength, forearms, shoulders, and core. It involves picking up a heavy weight in each hand and walking a certain d...

The Forward Jump exercise is a plyometric exercise that targets the lower body, specifically the quadriceps, glutes, and calves. It helps improve explosive power, agility, and overall leg strength. S...

The Intermediate Hip Flexor and Quad Stretch is a dynamic stretch that targets the hip flexors and quadriceps muscles. This stretch can help improve flexibility and range of motion in the hips and thi...

The Lever Alternate Leg Press is a strength training exercise that primarily targets the muscles in the lower body, specifically the quadriceps, hamstrings, and glutes. This exercise is performed on a...

The Lever Leg Extension is a strength-training exercise that targets the quadriceps muscle in the legs. It is typically done on a lever leg extension machine where you sit on a seat with your back aga...

The Lever Seated Leg Press is a resistance exercise that targets the quadriceps, hamstrings, and glutes. It is done using a lever machine with a seat and a weighted sled that moves along a track. Ste...

The Lying (Side) Quads Stretch is a stretching exercise that targets the quadriceps muscles located in the front of the thighs. This stretch is commonly used to improve flexibility and reduce tightnes...

The Quads exercise, also known as the quadriceps exercise, is a strength training exercise that targets the quadriceps muscles located in the front of the thigh. This exercise helps to build muscle st...

The Quick Feet exercise is a high-intensity cardio drill designed to improve agility, footwork, and coordination. It is commonly used in sports training, especially in sports like basketball, soccer, ...

Resistance Band Leg Extension is an exercise that targets the quads, hamstrings, and glutes. It is a great way to strengthen and tone the muscles in the legs. To perform the Resistance Band Leg Exten...

Rowing on a machine.

Treadmill or outside running

The Sissy Squat is an advanced bodyweight exercise that focuses on targeting the quadriceps and building strength in the legs. It is a challenging exercise that requires balance and stability. To per...

The Smith Chair Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It is performed using a Smith machine and a bench or chair for added stability and sup...

The Smith Single Leg Split Squat is a variation of the traditional split squat that targets the legs and glutes while also challenging balance and stability. It is performed using a Smith machine, whi...

The snatch pull is a weightlifting exercise that focuses on developing explosive power and strength in the upper body, specifically the traps, shoulders, and back. It is often used by weightlifters, p...

Split squats are a unilateral lower body exercise that targets the quadriceps, hamstrings, and glutes, while also engaging the core for stability. To perform split squats, follow these steps: 1. Sta...

The Squat Jerk is a weightlifting exercise that combines elements of both the squat and the jerk. It is a variation of the traditional jerk technique used in Olympic weightlifting. The Squat Jerk requ...

The Squat On Bosu Ball exercise is a variation of the traditional squat performed on a Bosu ball, which is a half-dome stability ball. This exercise requires balance and stability, making it a great w...

The Squat To Overhead Reach exercise is a combination movement that targets multiple muscle groups, including the legs, core, and shoulders. This exercise helps improve lower body strength, core stabi...

The Squat To Overhead Reach With Twist exercise is a full-body movement that combines a squat with an overhead reach and a rotational twist, helping to improve strength, flexibility, and stability in ...

Using a stairmaster or equivelant machine.

The Suspended Split Squat, also known as the TRX Split Squat, is a challenging lower body exercise that targets the quads, hamstrings, glutes, and core muscles. Step by step instructions for performi...

Walking is a low impact aerobic exercise that can be easily incorporated into a daily routine. It has numerous health benefits, including improving cardiovascular fitness, boosting mood, and increasin...

The Weighted Sissy Squat exercise is a variation of the traditional sissy squat that involves adding weight to increase the difficulty and challenge the muscles even further. This exercise primarily t...