Exercises

Muscle group

Equipment

Box jump

Thrusters

Zercher squat

Jump lunge

Dumbbell goblet squat

Legs・Dumbbell

Hang snatch

Box squat

Power snatch

Calf raise

Smith machine squat

Legs・Smith machine

Dumbbell calf raise

Legs・Dumbbell

Barbell calf raise

Clean

Air squat

Lunge

Split squat

Bulgarian split squat

Leg curl

Snatch

Front squat

Glute-ham raise

Seated leg curl

Jumping jack

Smith machine hack squat

Legs・Smith machine

Pistol squat

Hang clean

Squat

Snatch pull

Overhead squat

Reverse nordic curl

Clean pull

Hang power snatch

Hack squat

Leg press

Reverse lunge

Dumbbell lunge

Legs・Dumbbell

Nordic curl

Leg extension

Leg press calf raise

Seated calf raise

Dumbbell seated calf raise

Legs・Dumbbell

Pause squat

Dumbbell Bulgarian split squat

Legs・Dumbbell

Clean and jerk

Pendulum squat

Jump squat

Dumbbell squat

Legs・Dumbbell

Hip adductor

Hip abductor

Burpee

Smith machine calf raise

Legs・Smith machine

Smith machine bulgarian split squat

Legs・Smith machine

Dumbbell Romanian deadlift

Legs・Dumbbell

Smith machine reverse lunge

Legs・Smith machine

Lateral lunge

Hamstring walkout

Dumbbell reverse lunge

Legs・Dumbbell