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10 exercises

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Muscle

AdductorsBackBicepsCalvesChestCoreForearmsGlutesHamstringsHipsLatsLegsLower BackMobilityPosterior ChainQuadsRear DeltsShouldersTricepsUpper Back

Equipment

BarbellBenchBodyweightBoxCableCardioChairDoorwayDumbbellKettlebellMachinePlatePull-up BarResistance BandStability BallTowelWall

Type

Weight × repsBodyweightDurationDistanceAssistedStretches
Jump Squat

Jump Squat

Quads · Bodyweight

Bodyweight Squat

Bodyweight Squat

Quads · Bodyweight

Pistol Squat

Pistol Squat

Quads · Bodyweight

Assisted Pistol Squat

Assisted Pistol Squat

Quads · Bodyweight

Shrimp Squat

Shrimp Squat

Quads · Bodyweight

Cossack Squat

Cossack Squat

Quads · Bodyweight

Sissy Squat

Sissy Squat

Quads · Bodyweight

Forward Lunge

Forward Lunge

Quads · Bodyweight

Lateral Lunge

Lateral Lunge

Quads · Bodyweight

Skater Squat

Skater Squat

Quads · Bodyweight