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The goal of this workout is hypertrophy/growth of the muscles of the quadriceps that cross the front of the knee and hip. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. Work the quadricep muscles in three separate sections.
Section one is all bodyweight. Exercises include seated knee extension and squats.
Section two is all dumbbells, with squat and lunge variations that emphasize the knee.
Section three is thigh band variations with hip flexion and knee extension vatiations in standing and seated position.
The combination of these exercises allow for sufficient recovery to challenge quadriceps muscles and move with a consistent pace. You will need a chair for a few ot the exercises for support.
Sometimes we have to sit for longer than we would like, in meetings, during traveling, or in periods of rehabilitation. Not only that, some have a difficult time getting down onto the floor to train the core.
In this express workout, you will only need your bodyweight and a chair to get thro...
In this workout, I have chosen ten of the most effective multi-joint exercises for muscle hypertrophy goals using a chair, a Yoga Block, and your body. Working with bodyweight only can not only give variety to your fitness plan but it can teach you how to use more muscular effort when we exercis...
If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that internally rotate the shoulder to keep the rotator cuff healthier and help with upward rotation using a Theraband and mini ball.
The isometrics in this routine will help you move the arm out to the si...