6 weeks · 2 sessions/wk
Jump and power for basketball
A higher vertical, a quicker first step and knees and ankles that handle stops and landings all season.
€19.99See program
Buy · €19.99Muscle
Quads exercises
104 exercises that target the quads as the main muscle and 46 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Squat 30
Barbell Back Squat
Quads, Glutes
Leg Press
Quads
Barbell Hack Squat
Quads
Barbell Lateral Squat
Quads
Barbell Back Squat
Quads
Bodyweight Squat
Quads
Box Squat (Machine)
Quads
Dumbbell Squat
Quads
Barbell Front Squat
Quads
Double Kettlebell Front Squat
Quads
Goblet Squat
Quads
Machine Hack Squat
Quads
Jefferson Squat
Quads
Kettlebell Pistol Squat
Quads
Single-Arm Overhead Kettlebell Squat
Quads
Barbell Bulgarian Split Squat
Quads
Dumbbell Sumo Squat
Quads
Single-Leg High Box Squat
Quads
Smith Machine Squat
Quads
Speed Squat
Quads
Suspension Trainer Bulgarian Split Squat (TRX)
Quads
Weighted Sissy Squat
Quads
Wide-Stance Barbell Squat
Quads
Zercher Squat
Quads
Banded Squat
Quads
Box Squat
Quads
Banded Squat
Quads
Speed Box Squat
Quads
Overhead Squat
Quads
Frankenstein Squat
Quads
Unilateral 8
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Jump 24
Box Jump
Quads, Glutes
Depth Jump
Quads, Calves (gastrocnemius & soleus)
Standing Long Jump
Glutes, Quads
Hurdle Hops
Calves (gastrocnemius & soleus), Quads
Bodyweight Jump Squat
Quads
Weighted Jump Squat
Quads
Alternating Diagonal Bound
Quads
Bench Jump
Quads
Depth Jump to Box
Quads
Double-Leg Butt Kick
Quads
Seated Dumbbell Box Jump
Quads
Front Cone Hops
Quads
Quick Box Leap
Quads
Rocket Jump
Quads
Scissor Jump
Quads
Lateral Long Jump
Quads
Single-Leg Forward Hop
Quads
Single-Leg Lateral Hop
Quads
Single-Leg Stride Jump
Quads
Single-Leg Butt Kick
Quads
Single-Leg Box Push-Off
Quads
Split Jump
Quads
Star Jump
Quads
Stride Jump Crossover
Quads
Olympic Lifts 8
Sprint & Agility 7
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Push & Drag 5
Carry 3
General Strength 2
Knee Extension 2
Horizontal Pull 1
Hip Hinge 1
Cardio 7
Core 1
Mobility 4
Myofascial Release 1
Also work the quads 46
Conventional Deadlift
Hamstrings, Glutes, Lower back
Barbell Hip Thrust
Glutes
Lateral Bound
Glutes, Adductors
Farmer's Walk
Forearms, Traps & mid back
Double Kettlebell Push Press
Shoulders
Double Kettlebell Snatch
Shoulders
Kettlebell Thruster
Shoulders
Kettlebell Turkish Get-Up (Squat Style)
Shoulders
Kettlebell Turkish Get-Up (Lunge Style)
Shoulders
Landmine Jammer
Shoulders
One-Arm Kettlebell Push Press
Shoulders
Dumbbell Clean
Hamstrings
Kettlebell Dead Clean
Hamstrings
Snatch Pull
Hamstrings
Lunge Pass-Through
Hamstrings
Balance Board
Calves (gastrocnemius & soleus)
Jumping Lunge
Hamstrings
Kettlebell Sumo High Pull
Traps & mid back
Step-Up with Knee Drive
Glutes
Deficit Deadlift
Lower back
Deadlift with Chains
Lower back
Clean
Hamstrings
Clean and Jerk
Shoulders
Muscle Snatch
Hamstrings
Week-by-week training programs
6-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
6 weeks · 2 sessions/wk
Strength and speed for soccer players
More acceleration, faster changes of direction and injury-proof legs, compatible with 2-3 team practices.
€19.99See program
Buy · €19.996 weeks · 3 sessions/wk
Ski and snowboard preseason
Legs that last the whole run, protected knees and better balance to enjoy an injury-free season.
€19.99See program
Buy · €19.99