Complex exercises

Feel free to take your own notes

Squat and Press

Primary muscles: Gluteus maximus, quadriceps, deltoid
; Secondary muscles: Triceps & trapezius

Front Bend & Press / Front Squat and Press

Primary muscles: Gluteus maximus, quadriceps, deltoid
; Secondary muscles: Triceps & trapezius

Outcome and/Lunge and;

1. Front Raise
2. Side Raise/Lateral Raise
   Agonist: Gluteus Maximus, Quadriceps, Deltoid
   Synergist: Trapezius
3. Bicep Curl
   Agonist: Gluteus Maximus, Quadriceps, Biceps Brachii
   Synergist: Brachialis
4. Overhead Press
   Agonists: Gluteus Maximus, Quadriceps, Deltoid
   Synergists: Triceps & Trapezius
5. Reverse Flyes
   Agonists: Gluteus Maximus, Quadriceps, Deltoid
   Synergists: Trapezius & Rhomboid
6. Chest Flyes
   Agonist: Gluteus Maximus, Quadriceps, Deltoid
   Synergist: Pectoralis Major & Trapezius

Single-leg squat;

1. Front Raise
2. Side Raise
3. Bicep Curl
4. Overhead Press
5. Reverse Flyes
6. Chest Flyes
7. Medicine Ball Throw

Burpee and Golf Swing

Burpees and Medicine Ball

Stretching and Mobility Exercises