UNDERGROUND GUIDE TO WARRIOR FITNESS

LEGS
Ball squat
One legged squat
Wall squat
Alt lunges
Walking lunges
Backward lunges
Side lunges
Heel stompers
One legged deadlift
Butt raises
Drop and touch
Lying bycicle
Inverted leg kicks
Dirty dog
Variation 1
Variation 2
Calf raises
Reach and bend

30
30
33
34
34
35
35
35
36
36
37
37
38
38

39
39

ABS
V-ups
Knee hugs
Chinnies
Russian twist
Leg raise and lifts
Twisters
Janda sit-up
Straight extension
Ankle wiggles
Alternating toe touch crunch
Sit up hold
Side crunch
Sit up twist
Lying hip swing
Plank
Side plank
Straight arm plank
Superman
Alternating superman
Superman pushup
Iso backhold
Pushup hold
Pushup hold from ball
Balancing ab twist
Superman twist
Prone flutter kick
Standing twist
Hanging knee raise
Steam engine
The wheel

EXPLOSIVE MOVEMENT FOR

LEGS
Squat jumps
40
Semi squat jump
41
Star jumps
41
Knee tucks
41
Mule kick
42
Knee to standing jump
42
Barrier jumps
43
Burpees
43
Russian dance
44
Mountain climber
44
Mountain jumpers
45 ANIMAL
Split jumps
45 Alligator
Bear

68
69
69
69
70
70
71
71
72
72
72
73
73
73
74
74
74
75
75
75
76
76
76
77
77
77
78
78
79
79

81
81

UNDERGROUND GUIDE TO WARRIOR FITNESS