Published guides
The Rocket Jump is a bodyweight vertical jump performed from a shallow squat. The quadriceps, hamstrings, calves, and hips create upward force while the arms assist with reach...
Read exercise guideRope Jumping is a rhythmic cardio exercise that combines repeated low jumps with coordinated rope turns. The calves, quadriceps, and hamstrings absorb and produce force while...
Read exercise guideStationary Rowing is a full-body cardio exercise that coordinates the legs, hips, torso, and arms. The quadriceps begin the drive, while the glutes, hamstrings, back, biceps,...
Read exercise guideRunning on a treadmill is a cardio exercise performed on a motor-driven belt with adjustable speed and incline. The quadriceps are listed as primary, while the calves, glutes,...
Read exercise guideThe Sandbag Load combines an awkward-object pickup, carry, and platform load. The quadriceps, glutes, hamstrings, trunk, back, shoulders, arms, and grip all contribute.
Read exercise guideScissor Jumps are plyometric jumping lunges in which the legs switch positions while airborne. The quadriceps, glutes, and hamstrings create the jump and absorb the landing.
Read exercise guideThe Side Hop-Sprint combines repeated lateral hops over a low obstacle with an immediate forward sprint. The quadriceps, calves, hamstrings, abductors, and adductors produce a...
Read exercise guideThe Side Standing Long Jump is a two-foot lateral power exercise. The quadriceps, glutes, hamstrings, and calves create the jump and absorb the landing.
Read exercise guideThe Side-to-Side Box Shuffle moves laterally across a low platform while alternating which foot lands on top. The quadriceps, calves, hamstrings, abductors, and adductors cont...
Read exercise guideThe Single-Leg Butt Kick is an advanced plyometric drill performed from one leg. The quadriceps, calves, and hamstrings create the takeoff, heel recovery, and landing control.
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