| Quadriceps | ①②Single leg half squat (both sides), ③④Single leg half squat lateral (both sides) ⑤Jumping front lunge (for quad, ham, triceps) ⑥⑦Leg raise in sitting position straight(both sides) ⑧⑨Leg raise in sitting position at angle(both sides) |
| Hamstring | ⑩⑪Raise lying back (both sides) |
| Triceps surae | ⑫⑬Calf raise (both sides) |
| Core | ①Sit up to ceiling ②Back extension (right side) ③Sit up to knees ④Back extension (left side) ⑤Sit up twist ⑥Back extension (Straight) ⑦Sit up perpendicular legs ⑧Back extension (combination) |
| Oblique Abdominals | ①②Side bent knee (both sides) ③Balance ball crossway (right side) ④⑤Side leg lift (both sides) ⑥Balance ball crossway (left side) ⑦⑧Side bent knee Jack knife (both sides) ⑨Balance ball straight ⑩Leg lift alternate twist ⑪Balance ball crossway (combination) ⑫⑬Side bridge front (both sides) ⑭⑮Side bridge back (both sides) |
| Arm | ①Push up wide ②Dip wide ③Push up middle ④Dip middle ⑤Push up narrow ⑥Dip narrow |
| Gluteal | ①②Functional Hip A.A. (both sides) |
| Plyometrics | For Beginners ①Pogo ②Squat Jump ③Prance ④Gallop ⑤Bounding ⑥Fast skipping For the Advanced ⑥Knee tuck jump ⑦Scissors Jump ⑧Lateral stair Bound ⑨Alternate leg bound ⑩Bar hop ⑪Single leg marker hop For the Top ⑫Double scissors ⑬Single leg stride jump ⑭Stride jump crossover ⑮Depth Jump ⑯Box skip ⑰Box bound ⑱Single leg lateral hop ⑲Single leg diagonal hop |
| Ladder | ①Two step ②Lateral two step ③Open shut ④Slalom jump ⑤In out out in ⑥Back I.O.O.I ⑦Shuffle ⑧Back shuffle |
| Planks | ①Front Plank ②Side Plank(Right) ③Side Plank(Left) ④Back Plank ⑤Stability Plank(Right) ⑥Stability Plank(Left) |
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