Quads

Exercises

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  Barbell Back Squat

  Erectors, Glutes, Hamstrings, Quads

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  Barbell Bulgarian Split Squat

  Core, Glutes, Hamstrings, Hip Stabilizers, Quads

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  Barbell Clean

  Core, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps

• 

  Barbell Clean & Jerk

  Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps, Triceps

• 

  Barbell Front Rack Carry

  Core, Glutes, Quads, Shoulders, Traps, Upper Back

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  Barbell Front Rack Lunge

  Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back

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  Barbell Front Rack Step-Up

  Core, Glutes, Hamstrings, Quads, Upper Back

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  Barbell Front Squat

  Core, Glutes, Quads, Upper Back

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  Barbell Hip Thrust

  Core, Glutes, Hamstrings, Lower Back, Quads

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  Barbell Lateral Lunge

  Adductors, Core, Glutes, Hamstrings, Quads

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  Barbell Overhead Lunge

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps

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  Barbell Overhead Squat

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps

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  Barbell Power Clean

  Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps

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  Barbell Power Jerk

  Core, Glutes, Quads, Shoulders, Traps, Triceps

• 

  Barbell Push Press

  Core, Glutes, Quads, Shoulders, Triceps

• 

  Barbell Reverse Lunge

  Core, Glutes, Hamstrings, Quads

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  Barbell Split Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

• 

  Barbell Split Squat

  Core, Glutes, Hamstrings, Hip Stabilizers, Quads

• 

  Barbell Step-Up

  Calves, Core, Glutes, Hamstrings, Quads

• 

  Barbell Thruster

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Barbell Walking Lunge

  Calves, Core, Glutes, Hamstrings, Quads

• 

  Barbell Zercher Carry

  Arms, Core, Glutes, Hamstrings, Quads, Upper Back

• 

  Barbell Zercher Lunge

  Arms, Core, Glutes, Hamstrings, Quads, Upper Back

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  Barbell Zercher Squat

  Arms, Core, Glutes, Hamstrings, Quads, Upper Back

• 

  Box Jumps

  Calves, Core, Glutes, Quads

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  Box Step Jump

  Calves, Core, Glutes, Hamstrings, Quads

• 

  Bulgarian Split Squat

  Core, Glutes, Hamstrings, Quads

• 

  Burpee Broad Jump

  Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders

• 

  Burpee to Target Jump (Hybrid Plyometric)

  Calves, Chest, Core, Glutes, Quads, Shoulders

• 

  Burpees

  Chest, Core, Glutes, Quads, Shoulders

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  Depth Drop to Broad Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Depth Drop to Sprint Start

  Calves, Core, Glutes, Hamstrings, Quads

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  Depth Drop to Vertical Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Dumbbell Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Dumbbell Front Rack Walking Lunge

  Core, Glutes, Hamstrings, Quads, Shoulders

• 

  Dumbbell Hang Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

• 

  Dumbbell Lunges

  Core, Glutes, Hamstrings, Quads

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  Dumbbell Push Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Dumbbell Snatch

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps

• 

  Dumbbell Step-Over

  Core, Glutes, Hamstrings, Quads

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  Dumbbell Thruster

  Core, Glutes, Quads, Shoulders, Triceps

• 

  Explosive Step-Up (Plyometrics)

  Calves, Core, Glutes, Hamstrings, Quads

• 

  Kettlebell Clean & Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Kettlebell Front Rack Squat

  Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back

• 

  Kettlebell Goblet Reverse Lunge

  Core, Glutes, Hamstrings, Quads

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  Kettlebell Snatch

  Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Landmine Push Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Landmine Reverse Lunge to Press

  Abs, Calves, Glutes, Hamstrings, Obliques, Quads, Shoulders, Triceps, Upper Back

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  Landmine Rotational Clean

  Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps

• 

  Landmine Rotational Clean & Press

  Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps, Triceps

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  Landmine Split Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Lateral Lunge

  Adductors, Core, Glutes, Quads

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  Med Ball Overhead Throw (Plyometrics)

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Med Ball Scoop Toss (Vertical Power) 

  Calves, Core, Glutes, Hamstrings, Quads

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  Rowing Machine

  Biceps, Core, Glutes, Lats, Quads

• 

  Sandbag Bear Hug Carry

  Core, Forearms, Glutes, Hamstrings, Quads, Upper Back

• 

  Sandbag Bear Hug Carry

  Core, Forearms, Glutes, Hamstrings, Quads, Upper Back

• 

  Sandbag Bear Hug Squat

  Core, Erectors, Forearms, Glutes, Hamstrings, Quads

• 

  Sandbag Clean and Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back

• 

  Sandbag Front Carry

  Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back

• 

  Sandbag Ground-to-Overhead

  Back, Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Sandbag Ground-to-Shoulder

  Core, Glutes, Hamstrings, Quads, Traps, Upper Back

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  Sandbag Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Sandbag Over Shoulder

  Core, Glutes, Grip, Hamstrings, Quads, Shoulders

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  Sandbag Power Clean

  Biceps, Glutes, Hamstrings, Quads, Upper Back

• 

  Sandbag Power Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back

• 

  Sandbag Power Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Sandbag Push Press

  Core, Glutes, Quads, Shoulders, Triceps, Upper Back

• 

  Sandbag Rotational Lunge

  Core, Glutes, Hamstrings, Obliques, Quads

• 

  Sandbag Shoulder Carry

  Core, Glutes, Hamstrings, Obliques, Quads, Upper Back

• 

  Sandbag Shouldering to Carry

  Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back

• 

  Sandbag Split Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Sandbag Squat Clean

  Arms, Core, Glutes, Hamstrings, Quads, Upper Back

• 

  Sandbag Squat to Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Sandbag Thruster

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Sandbag Zercher Carry

  Biceps, Core, Glutes, Hamstrings, Quads, Upper Back

• 

  Sandbag Zercher Lunge

  Core, Erectors, Glutes, Hamstrings, Quads

• 

  Sandbag Zercher Squat

  Core, Erectors, Forearms, Glutes, Hamstrings, Quads

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  Single-Leg Alternating Lateral Box Bounds

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Box Hop to Lateral Bound

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Box Hop to Lateral Bound & Return

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Box Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Continuous Lateral Bounds

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Continuous Lateral Bounds to Box

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Depth Drop to Broad Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Depth Drop to Jump

  Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Depth Drop to Lateral Bound

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Depth Drop to Lateral Bound & Return

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Lateral Bound to Box

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Lateral Bound to Vertical Jump & Return

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Lateral Box Bound to Vertical Jump

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Lateral Box Jump

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Lateral Depth Drop to Jump

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

• 

  Single-Leg Lateral Skater Hop to Stick

  Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads

• 

  Sled Push

  Calves, Core, Glutes, Quads

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  Step-Ups

  Glutes, Hamstrings, Quads

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  Wall Ball to Target

  Core, Glutes, Quads, Shoulders

• 

  Wall Balls

  Core, Glutes, Quads, Shoulders, Triceps

• 

  Wall Sit

  Core, Glutes, Quads

• 

  Y-Bell Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Y-Bell Snatch

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps