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Purpose: Improve explosive power, core strength, and cardiovascular fitness. Muscles engaged: Hamstrings, glutes, lower back, and shoulders.

Purpose: Develop lower body power and cardiovascular fitness. Muscles engaged: Calves, quads, glutes, and hamstrings.

Purpose: Strengthening upper body pulling muscles. Muscles engaged: Latissimus dorsi, biceps, and upper back.

Purpose: Enhance lower body strength, balance, and coordination. Muscles engaged: Quadriceps, glutes, and hamstrings.

Purpose: Enhance full-body strength and conditioning. Muscles engaged: Quads, glutes, shoulders, and arms.

Purpose: Increase lower body strength and flexibility. Muscles engaged: Quadriceps, hamstrings, gluteus maximus, and calf muscles.

Purpose: Increase full-body strength, coordination, and stability. Muscles engaged: Deltoids, core, and quadriceps.

Purpose: Develop upper body endurance, power, and cardiovascular health. Muscles engaged: Shoulders, arms, core, and back.

Purpose: Improve posterior chain strength, overall power, and core stability. Muscles engaged: Hamstrings, gluteus maximus, lower back, and forearms.

Purpose: Build grip strength and overall body endurance. Muscles engaged: Forearms, traps, core, and lower body.

Purpose: Core conditioning and cardiovascular fitness. Muscles engaged: Core, shoulders, and hip flexors.

Purpose: Upper body conditioning and endurance. Muscles engaged: Pectoralis major, triceps, deltoids, and core muscles.

Purpose: Core stabilization and strength. Muscles engaged: Abdominals, obliques, and lower back.

Purpose: Full-body conditioning and aerobic endurance. Muscles engaged: Chest, arms, quads, hamstrings, and core.