Different exercises Low-back weight squats with heal support Anterior deltoid (with weights) Quads workout (weight machine or weight plate) Barbell jumps «Good morning» GHD (back extension) with weights GHD (back extension) without weights Bench press with weights (circular leg motions from left to right) Push-ups without weight / Push-ups with back weights Bench press with weights – the static leg hold with the 30-degree angle Jumps to box from half-squats Standing long-jump Jumps to box from squats Platform jumps (3 jumps per set) Upper Abs Exercise Lower Abs Handstand push-up Stretching + Нanging