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Training for your legs & lower body: thighs, butt (glutes)
Course Introduction
Instructor and course introduction (1:13)
More instructor and course introductions (1:13)
Alex Genadinik second instructor introduction (0:45)
Discussion of how to make your muscles appear nice and toned (3:14)
How to make the course perfect for you and fit your needs (1:21)
Legs
Basic squats (1:04)
Side squats (0:42)
Advanced squats squat jumps (0:54)
Lunges (1:04)
Advanced lunges alternating jumping lunges for quickness and explosiveness (0:27)
Lunge twists and advanced lunge variations (0:40)
Advanced lunges lunge hops (1:08)
More advanced squat and lunge combinations (1:09)
Proper squat and lunge technique (0:49)
Squat and lunge modifications for people with knee problems (1:42)
Quickness, agility, and foot speed drills (2:25)
Wall squats (1:52)
Toe taps (1:34)
Butt kickers (0:48)
Knee raises (1:16)
Skater side lunges (1:23)
Advanced variations combining lower body, upper body and cardio in one movement (1:44)
Another advanced combination pushup to squat jump to jump (2:46)
3 calf muscle exercises to increase explosiveness and acceleration (1:52)
Hamstring exercises to improve speed and acceleration (1:15)
The Core: Abs & Back
Abs and back intro (1:09)
Basic ab workout position from which the other exercises will follow (1:35)
V ups (0:47)
Advanced v ups (0:48)
Stretching
Basic stretches to loosen up before exercise (11:14)
Pull-ups
How to work up to your first pull up (0:56)
Doing pull ups (3:15)
Natural ways to improve performance
Natural ways to improve performance (2:24)
Conclusion
Please take a second to add a review of this course or tell me how to improve it (2:18)
Instructor and course introduction
Complete and Continue